Build Shoulder Strength with Single Hammer Front Raise Into Hammer Front Raise

Single Hammer Front Raise Into Hammer Front Raise

Rep Range

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

Hints

The Single Hammer Front Raise Into Hammer Front Raise is a comprehensive exercise that allows for increased tension and time under tension for the anterior deltoids. By alternating between single-arm raises and then a double-arm raise, you're not only challenging your deltoids but also working on balance and stability. Start by standing with feet about hip-width apart, holding the dumbbells with a hammer grip, hands by your sides. Lift one dumbbell directly in front of you until it reaches shoulder height or slightly above. After lowering it back down, do the same with the other dumbbell. Once both arms have individually completed the raise, proceed to lift both dumbbells together in a hammer front raise. This cycle of alternating between single arm raises and then both together ensures a thorough workout of the deltoids. Keep your core engaged and posture upright. The control is essential in this movement to maintain muscle engagement and minimize risk.

Common Mistakes

Swinging the dumbbells with momentum reduces the effectiveness of the exercise and increases injury risk. Ensure your back remains neutral, and you don't lean back when lifting the weights. Lifting the dumbbells beyond shoulder height can also strain the shoulders.

Breathing

Inhale at the starting position. Exhale as you elevate the dumbbell(s). Inhale as you lower them. Incorporating the Single Hammer Front Raise Into Hammer Front Raise sequence in your regimen provides a comprehensive workout, promoting strength, balance, and stability in the shoulders.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Traps, Core