I'm AJ Tucker. I'm going to show you lateral raises and hammer curls. Now why do we use these two exercises together? There's three reasons, one reason you can use it as an end of the week workout, as a maintenance workout to work the shoulders and to work the biceps. Reason number two you can use the hammer curls as an active wrist exercise after you do your lateral raises and reason number three you can reverse it. You can use your lateral raise as an active wrist exercise on the bicep date when you do the hammer curls. The start position on a lateral raise in a bicep curl is exactly the same. My palms are facing in. On the lateral raise I'm going to go to straight out, my shoulders are back and my arms are slightly bent. On a hammer curl, I'm going to curl the weight, I can use one or I can do both at the same time and notice how I maintain a neutral grip. I never twist it in. I maintain my neutral grip. Ways that I can use this, I can do multiple lateral raises in a row and go right into the hammer curl. I can alternate in between or I can do a pyramid where I go one and one, two and two and keep working myself up until I have a complete workout.