Hammer W Raise
This back exercise mainly works your traps, rhomboids and erector spinae, with help from your rear shoulders, teres major and teres minor. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Hammer W Raise
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'.
Muscles worked
Primary Muscles
Traps, Rhomboids, Erector Spinae
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Latissimus Dorsi, Infraspinatus
Tertiary Muscles
Lower Back
