Hammer W Raise
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Stand with feet hip-width, holding dumbbells with a neutral grip. Bend elbows, raise arms to shoulder level, creating a 'W'.
Common Mistakes
Avoid shrugging shoulders. Ensure elbows stay at shoulder height. Keep wrists straight.
Breathing
Inhale when lowering weights; exhale when forming the 'W'.
Muscle Focus
Primary Muscles
Traps, Rhomboids, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Latissimus Dorsi, Infraspinatus
Tertiary Muscles
Lower Back