Cross Body Hammer Curl

DumbbellBeginnerIsolationEach side
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Quick answer

Cross Body Hammer Curl is a beginner isolation dumbbell exercise that mainly works the biceps, with the forearms assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Cross Body Hammer Curl

  1. 1

    Stand facing forward with two dumbbells in each arm and palms facing into your body. This is your starting position.

  2. 2

    Keeping your palms facing into your body, curl the dumbbell up with your weaker arm towards the opposite shoulder.

  3. 3

    Touch the shoulder with the dumbbell and squeeze the bicep at the top before slowly lowering it in the same path.

  4. 4

    Repeat the action on the other side.

Form cues

  • Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.
  • Perform the reps slowly and in a controlled manner.
  • Variations: You may perform one arm after the other or do all the reps on one arm then all the reps on the other arm.

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