Cross Body Hammer Curl
Cross Body Hammer Curl is a beginner-level isolation in the strength category that primarily works the biceps. It also recruits the forearms. It is performed with dumbbells.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.