Combine Shoulder Moves with Hammer Opposite Side Front Raise Into Rotating Lateral Raise

Hammer Opposite Side Front Raise Into Rotating Lateral Raise

Rep Range

5-10

Hints

Initiate the exercise in a standing position with feet hip width apart, holding dumbbells at your thighs with palms facing you. When engaging in the hammer opposite side front raise, maintain a slight elbow bend and lift one dumbbell diagonally across your body, continuing with the other side afterward. Ensure you're targeting the anterior deltoids and engaging the core throughout this motion. Once both sides have been completed, transition to the lateral portion. Raise both dumbbells straight out to the sides, maintaining the slight elbow bend and elevating them to shoulder height. It's essential here to engage the lateral deltoids. With the dumbbells elevated, slowly bring them forward, keeping them at shoulder height until they meet in front of you. Finally, in a controlled manner, lower them back to the starting position.

Common Mistakes

Using too much weight can compromise the movement's integrity. It's always better to prioritize technique over the weight. Avoid unnecessary momentum or body sway during the lifts, ensuring the shoulders are doing the majority of the work. It's also crucial to maintain a consistent elbow bend throughout the movement and not to lock them.

Breathing

Take a breath in as you start the hammer opposite side front raise, exhaling once you've completed the lift and returned to the starting position. Repeat the same breathing pattern for the other side. When transitioning to the lateral raise, inhale while lifting the dumbbells, exhaling as you bring them forward, and then inhaling again as you return them to the starting position. When executed correctly, this combined movement targets multiple areas of the deltoids, providing a well-rounded shoulder workout.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Upper Chest, Traps, Serratus Anterior

Tertiary Muscles

Middle Chest, Latissimus Dorsi, Core