Build Shoulder Strength with Lateral Raise Into Front Hammer Raise

Lateral Raise Into Front Hammer Raise

Rep Range

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

Hints

The Lateral Raise Into Front Hammer Raise targets the deltoids, focusing on both the lateral and anterior sections. This exercise offers a comprehensive shoulder workout when performed correctly. Start by standing with your feet hip-width apart, holding a dumbbell in each hand, placed diagonally on your thighs. Your palms should initially be facing your thighs. Initiate the exercise with the lateral raise. Lift the dumbbells out to your sides, maintaining a slight bend in your elbows, and raise them to shoulder height or slightly above. After returning the weights to their diagonal starting position on your thighs, transition into the front raise. Rotate your wrists to adopt the 'hammer' grip, with palms facing each other. Proceed to lift the weights straight in front of you, again up to shoulder height or just above. The movement is completed by lowering the weights back down to the initial position on your thighs. Alternate between the lateral raise and the hammer front raise throughout your set.

Common Mistakes

Using excessive momentum can detract from the effectiveness of the exercise. Always ensure that the movement is controlled and deliberate, especially when transitioning between raises. Avoid elevating the weights beyond shoulder height to minimize stress on the shoulder joint.

Breathing

Inhale at the starting position. Exhale during the upward phase of each raise. Take a breath in as you lower the weights back to the starting position. By integrating the Lateral Raise Into Front Hammer Raise into your routine, you engage a diverse range of muscle fibers, promoting well-rounded shoulder development.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Serratus Anterior, Traps, Rear Shoulders

Tertiary Muscles

Core, Latissimus Dorsi