The lateral raise and hammer curl are two upper body strength training exercises. Each exercise requires the use of a pair of dumbbells and both are what are referred to as isolated exercises, meaning they require movement only around one single joint. Lateral raise requires movement at your shoulders and hammer curl requires movement at your elbows.
Lateral Raise Technique
To complete the lateral raise, stand firmly with feet shoulder-width apart -- or you can utilize a split stance, according to the American Council on Exercise. Hold a dumbbell in each hand and allow the dumbbells to hang down by your side, with your palms facing the side of your thighs. Keep your elbows straight, but not locked, and raise your upper arms up and out to the side. Continue until your arms become parallel with the floor. Control the dumbbells back down to the starting position.
Lateral Raise Muscles
Lateral raises effectively target your deltoid muscles, which are your major shoulder muscles. According to ExRx.net, also assisting in the movement is your supraspinatus, trapezius, serator anterior and levator scapulae muscles. The middle portion of your deltoid produces most of the force during lateral raises. You can target the front portion of your deltoids by completing front raises, which are very similar to lateral raises, but you raise the dumbbells up in front of you instead of out to your sides.
Hammer Curls Technique
To complete the hammer curl, stand firmly with a dumbbell in each hand. Allow the dumbbells to hang down by your side with your palms facing the side of your thighs. Keep your elbows into your sides and bend your elbows, bringing the dumbbells up toward your shoulders. Lower the dumbbells slowly down to the starting position. Your palms should remain facing each other throughout the entire movement. The exercise can be done with both arms together or alternating and lifting one arm at a time, switching back and forth between curls with the right and left arm.
Hammer Curls Muscles
According to ExRx.net, hammer curls primarily develop the brachioradialis muscle, but also recruits the biceps brachii and brachialis. Your brachioradialis is a muscle that runs down your forearm, originating on the lateral side of your upper arm and inserting on your radius near your wrist joint. Hammer curls are typically one exercise incorporated in a more elaborate biceps brachii training session.
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