Build Arm and Shoulder Strength with Hammer Raise Into Triple Tricep Extension

Hammer Raise Into Triple Tricep Extension

Rep Range

5-10

Hints

Begin in a standing position with your feet hip-width apart. Hold a single dumbbell with one hand on each side, positioned near your thighs. Engage your core and shoulders, then lift the dumbbell straight out and up over your head. Throughout this lifting motion, maintain a slight bend in your elbows to ensure joint safety. Once the dumbbell is directly above your head, transition into the tricep extension by bending your elbows and lowering the dumbbell behind your head. Extend your elbows and press the dumbbell up three times. After the third tricep press, slowly and in a controlled manner, return the dumbbell back to the starting position by reversing the upward motion.

Common Mistakes

Ensure that you're using your shoulder and arm muscles to lift the dumbbell rather than relying on momentum. When executing the tricep extensions, it's crucial to keep the upper arms stationary and only move the forearms. Avoid letting your back arch excessively, and always ensure your core remains engaged for stability. Moreover, make sure the motion is controlled, especially when lowering the dumbbell back to the starting position to prevent unnecessary strain on the shoulder muscles.

Breathing

Inhale during the initial front raise of the dumbbell, exhale with each tricep extension, and take another inhale as you return the dumbbell to its starting position. The 'Front Raise to Overhead Triple Tricep Extension' exercise provides a comprehensive workout for the deltoids and triceps. By focusing on form, tempo, and consistent breathing, this movement can be both safe and effective for upper body strengthening.

Muscle Focus

Primary Muscles

Traps, Front Shoulders, Triceps

Secondary Muscles

Upper Chest, Middle Shoulders, Rear Shoulders Serratus Anterior, Rhomboids, Erector Spinae, Teres Major, Teres Minor, Forearm

Tertiary Muscles

Core, Infraspinatus. Latissimus Dorsi, Lower Back