Hammer Front Raise Into Upright Row
This shoulder exercise mainly works your front shoulders, middle shoulders and traps, with help from your rear shoulders, upper chest and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Hammer Front Raise Into Upright Row
Begin with the dumbbells by your sides, palms facing inward. Ensure you stand with your feet shoulder-width apart and your core engaged. Raise the dumbbells straight in front of you, elevating them to shoulder height or a tad higher. Utilize your anterior deltoids (front shoulder muscles) for this movement and try to minimize momentum. As you start to lower the dumbbells back down, transition the grip so that by the time the dumbbells reach your thighs, your palms facing you and the dumbbells touch. Initiate the upright row by pulling the dumbbells vertically close to your body. Lead this movement with your elbows, ensuring they reach a height greater than your shoulders. At the peak of the row, the dumbbells should be around chest level. Slowly lower the dumbbells back to the starting position, preparing for the next repetition.
Common mistakes
Refrain from using excessive momentum or swinging during the front raise, as it reduces the muscle engagement and increases the risk of injury. In the upright row, be sure to always lead with the elbows. If the wrists or hands go above the elbows, it can place strain on the shoulders and potentially lead to injury. Maintain a neutral wrist position during the upright row; avoid bending the wrists excessively as this can strain them.
Breathing
Inhale as you begin the hammer front raise. Exhale as you elevate the dumbbells to shoulder height. Inhale again as you start to lower the dumbbells and transition to the upright row grip. Exhale during the upright row, especially as you pull the dumbbells close to your chest. This combination of Hammer Front Raise into Upright Row is an excellent way to engage multiple upper body muscles, particularly the anterior and lateral deltoids, as well as the trapezius and other upper back muscles.
Muscles worked
Primary Muscles
Front Shoulders, Middle Shoulders, Traps, Rhomboids
Secondary Muscles
Rear Shoulders, Upper Chest, Serratus Anterior, Teres Minor, Infraspinatus, Biceps
Tertiary Muscles
Core, Teres Major
