Strengthen Shoulders with Hammer Front Raise

Hammer Front Raise

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

When executing the Hammer Front Raise, it's essential to keep in mind a few critical points for optimal shoulder activation and safety. Initiate the movement by standing upright, holding dumbbells by your sides with a hammer grip (palms facing each other). Your feet should be about hip-width apart, and your posture should be neutral with your core engaged. Elevate the dumbbells straight up in front of you with a controlled motion, going up to shoulder height or slightly above. The key is to maintain the hammer grip throughout the movement, which will engage the deltoids differently than a traditional front raise. Always lead with your elbows, not your hands. This helps maintain the emphasis on the shoulders rather than straining the wrists. Keep a slight bend in the elbows throughout to prevent any unnecessary joint strain. Control is paramount. Resist the temptation to use momentum or swing the dumbbells. The more controlled the movement, the better the muscle engagement and the less risk of injury.

Common Mistakes

Many individuals might swing the dumbbells to generate momentum, especially when using heavier weights. This diminishes the exercise's effectiveness and can lead to potential injury. Another mistake is lifting the dumbbells too high, which can put added stress on the shoulder joint. Stopping at shoulder height or just slightly above is sufficient.

Breathing

Inhale when the dumbbells are at your sides, and exhale as you raise them. Reverse the breathing pattern as you lower the weights. Incorporating the Hammer Front Raise into your shoulder routine can target the deltoids from a different angle, ensuring comprehensive shoulder development.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Traps, Core