Hammer Raise Front
The hammer raise front is a shoulder exercise targeting the anterior and medial deltoids through a neutral-grip front raise. The neutral grip reduces wrist and elbow stress while maintaining effective shoulder muscle activation.
How to do it
- Stand with feet shoulder-width apart holding a dumbbell in each hand with a neutral grip, palms facing each other.
- Keep a slight bend in your elbows and raise both dumbbells in front of you to shoulder height.
- Pause at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Stand tall with feet shoulder-width apart.
- Keep a neutral grip with palms facing each other.
- Maintain a slight bend in your elbows.
- Raise the dumbbells smoothly to shoulder height.
- Lower the weight slowly with control.
Breathing: Exhale as you lift the dumbbells up, and inhale as you lower them back down.
Common mistakes
- Using momentum by swinging the torso, which reduces shoulder workload.
- Lifting weights above shoulder height, which strains the shoulder joint.
- Bending and straightening the elbows during the raise, shifting focus away from the delts.
Muscles worked
Primary: delts. Secondary: traps, forearms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, stop the exercise and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How high should I lift the dumbbells?
Lift them only until your hands reach shoulder height. Going higher shifts tension away from the shoulders and can cause strain.
Why use a neutral grip instead of palms down?
A neutral grip with palms facing each other places less stress on your wrists and elbows while still targeting the front deltoids effectively.
Can I do this exercise at home?
Yes, all you need is a pair of light to moderate dumbbells, making it an ideal addition to a home workout routine.