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Cross-Body Hammer Curl
PullIsolationDumbbellsBeginner
Muscles worked
Front
BicepsForearms
Instructions
- 1Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- 2While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- 3Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- 4Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Cross-Body Hammer Curl
The cross-body hammer curl brings the dumbbell toward the opposite shoulder rather than straight up, slightly changing the pulling angle and working the brachialis and brachioradialis from a different angle than the classic hammer curl. It's an interesting variant to add diversity to arm work while keeping the neutral grip's benefits for the forearm.
check_circleBenefits
- check_circleDifferent pulling angle that varies the stimulus
- check_circleWorks the brachialis and forearm from a unique angle
- check_circleGood variant for diversifying arm work
lightbulbExecution tips
- lightbulbKeep the elbow fixed near the body throughout
- lightbulbDon't rotate the wrist during the movement
- lightbulbControl the descent well to maintain tension
warningCommon mistakes
- warningTorso rotation to assist the diagonal movement
- warningElbow drifting away from the body during the lift
- warningToo fast a tempo that neglects the contraction
helpFrequently asked questions
What's the difference from the classic hammer curl?expand_more
The diagonal path toward the opposite shoulder slightly changes the angle of stimulation on the brachialis.
Should I alternate arms or do both at once?expand_more
Both work, but alternating often allows better focus on each arm.
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