Upper body · Dumbbells & bars

Cross-body hammer curl

braquial, biceps · Level Beginner · Dumbbells

Upper bodyDumbbells & barsBeginner

3 × 10-12  ·  Equipment: Dumbbells

Muscle groups: Arms

Muscles worked

Front
Back
Primary Secondary Not worked

How to do cross-body hammer curl

  1. Stand holding dumbbells with a neutral grip.
  2. Curl one without rotating your wrist, crossing toward the opposite shoulder.
  3. Squeeze at the top and lower slowly.
  4. Alternate arms.

Mistakes to avoid

  • Don't swing your torso.
  • Avoid your elbow flaring away from your body.
  • Don't rotate your wrist as you lift.

Progression

  • Increase weight or reps up to 15. Add a top pause for more brachialis tension.

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