Cross Body Hammer Curl

How to do the Cross Body Hammer Curl

1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
2. While 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.
3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Muscles worked

Role	Muscles
Primary	biceps
Secondary	forearms
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Barbell Curl Barbell Close-Grip EZ Bar Curl Barbell Close-Grip Standing Barbell Curl Barbell Reverse Barbell Curl Barbell Barbell Curls Lying Against An Incline Barbell Close-Grip EZ-Bar Curl with Band EZ Curl Bar

Harder than the Cross Body Hammer Curl

High Cable Curls intermediate · Cable Machine Drag Curl intermediate · Barbell Standing One-Arm Cable Curl intermediate · Cable Machine

Superset the Cross Body Hammer Curl with

Opposing triceps work — alternate sets without extra rest.

Decline Dumbbell Triceps Extension triceps Dumbbell Tricep Extension -Pronated Grip triceps One Arm Pronated Dumbbell Triceps Extension triceps One Arm Supinated Dumbbell Triceps Extension triceps

Common questions

What muscles does the Cross Body Hammer Curl work?

The Cross Body Hammer Curl primarily works the biceps, with the forearms as secondary movers. Alternate Hammer Curl, Alternate Incline Dumbbell Curl, and Barbell Curl train the same muscle, across 8 equipment types.

What equipment do you need for the Cross Body Hammer Curl?

Dumbbells. Without dumbbells, Barbell Curl, Close-Grip EZ Bar Curl, and Close-Grip Standing Barbell Curl train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Cross Body Hammer Curl suitable for beginners?

Yes, the Cross Body Hammer Curl is rated beginner. High Cable Curls, Drag Curl, and Standing One-Arm Cable Curl are the progressions from here.

Where should the Cross Body Hammer Curl go in a workout?

Late — the Cross Body Hammer Curl is isolation work, so it follows your compounds. Supersetting it with Decline Dumbbell Triceps Extension and Dumbbell Tricep Extension -Pronated Grip cuts session time without extra rest.

Similar exercises

Alternate Hammer Curl Dumbbell Alternate Incline Dumbbell Curl Dumbbell Barbell Curl Barbell Cable Preacher Curl Cable Machine Close-Grip EZ-Bar Curl with Band EZ Curl Bar Close-Grip EZ Bar Curl Barbell