Rows Into Hammer Curls
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Standing with feet hip-width apart, bend your knees slightly and hinge forward at the hips, ensuring your back remains straight. Let the dumbbells hang down by your sides with your palms facing each other in a hammer grip. Initiate the movement with a row, pulling the dumbbells towards your hip, squeezing your shoulder blades together. Return the dumbbells to the hanging position. Following the row, perform a hammer curl, bending your elbows and bringing the dumbbells towards your shoulders. Lower the dumbbells back to the start position to complete one rep. Continue to alternate between the row and hammer curl for the duration of the exercise. When executing the row, ensure that you drive your elbows back and squeeze the shoulder blades together, engaging the muscles in your mid-back. During the hammer curl, the emphasis should be on the biceps, with the movement coming from the elbows and not the shoulders.
Common Mistakes
Rounding the Back: Ensure that your back remains neutral throughout the movement. A rounded back can lead to strain or injury. Using Momentum: Avoid using momentum or swinging the weights during the hammer curl. Ensure controlled movement throughout to maximize muscle engagement.
Breathing
For the row, exhale as you pull the dumbbells towards you and inhale as you extend them back down. During the hammer curl, exhale as you curl the dumbbells up and inhale as you release them back down. Integrating the row with the hammer curl ensures a comprehensive upper-body workout, targeting the muscles of the back, shoulders, and biceps. Ensure that each movement is distinct and controlled, focusing on form over speed.
Muscle Focus
Primary Muscles
Latissimus Dorsi, Rhomboids, Traps, Erector Spinae, Biceps, Brachialis
Secondary Muscles
Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Forearm
Tertiary Muscles
Lower Back, Lower Body, Front Shoulders, Middle Shoulders