Hammer Strength – Unilateral

Even though I woke up a little late this morning (4:45am instead of 4:25am), I had an intense shoulders and traps workout. What I’m sharing in the video above is the last exercise I did: Hammer Strength Behind the Neck Press.

I generally perform this exercise with the unilateral training concept. Funny thing is I really don’t care for unilateral training unless I’m on one of the Hammer Strength machines. To me it tends to enhance your ability to contract the muscle, especially for this particular exercise.

Shoulders and Traps

As promised in the video, I’m listing my whole workout from this morning below. I hit shoulders and traps, and you’ll notice a few supersets in here. It was a quick workout, yet intense.

⇒ Seated Barbell Press: 6 x 15, 15, 15, 10, 10, 10

⇒ Rear Delt Raises: 3 x 12
     superset with
⇒ Dumbbell Shrugs: 3 x 12

⇒ Plate-Loaded Shrugs: 3 x 12
     superset with
⇒ Lateral Raises: 3 x 12

⇒ Hammer Strength Behind the Neck Press: 3 x 10

Hammer Strength Behind the Neck Press Jason StallworthI started out with the basics. Seated barbell presses have been a staple in my shoulder workouts for quite some time now, and for a good reason. They build the shoulders like no other exercise. I’ll be doing a video on this soon!

I then decided to superset some exercises for traps with isolated exercises for delts. So it was shrugs and lateral raises. And of course I ended with the Hammer Strength Behind the Neck press, performing these with the unilateral training method.

Train with Passion,


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