Combine Leg and Arm Moves with Lunge With Hammer Front Raise

Lunge With Hammer Front Raise

Rep Range

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

Hints

Start by standing upright with your feet close together. Hold a dumbbell in each hand at your sides, with your palms facing inward in a 'hammer' grip. This sets the foundational position for both the lunge and the hammer front raise. Initiate with the Lunge: Step forward with one foot, ensuring a wide enough stride for balance. As you plant your foot, simultaneously lower your body by bending both knees until they are approximately at a 90-degree angle. The back knee should hover just above the ground, while the front knee remains aligned with the front foot without crossing past your toes. Concurrently with the Lunge, perform the Hammer Front Raise: Elevate the dumbbells straight in front of you until they are at shoulder height or a tad above. Keep your arms extended but not locked, and ensure your palms continue facing each other during this lifting motion. As you push through the front foot to rise out of the lunge, simultaneously lower the dumbbells back to your sides in a controlled manner. Switch to lunging with the opposite leg while again raising the dumbbells. This constitutes one repetition.

Common Mistakes

During the lunge, it's imperative to keep the front knee from jutting out past the toes to prevent undue stress on the joint. Maintain an upright torso throughout, avoiding leaning forward excessively. In the front raise phase, ensure a steady, controlled motion, refraining from using momentum to swing the weights up. Activating the core is vital for maintaining balance and ensuring stability throughout.

Breathing

Inhale as you step into the lunge and start to elevate the dumbbells. Exhale as you ascend from the lunge and lower the weights back to their initial position. The 'Lunge With Hammer Front Raise' fuses lower body work targeting the quadriceps, hamstrings, and glutes, with an emphasis on the anterior deltoids in the upper body. This composite exercise enhances both strength and coordination. Proper form and smooth, controlled actions are essential to optimize benefits and minimize the chance of injury.

Muscle Focus

Primary Muscles

Quads, Hamstrings, Glutes, Front Shoulders

Secondary Muscles

Adductors, Upper Chest, Middle Shoulders, Serratus Anterior

Tertiary Muscles

Core, Calves, Rear Shoulders, Traps