Cross-Body Hammer Curl
A neutral-grip dumbbell curl that brings the weight across the body toward the opposite shoulder. Emphasises the brachialis and brachioradialis.
Primary muscles
- Brachialis
- Brachioradialis
Secondary muscles
- Biceps
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with dumbbells at your sides, palms facing your thighs.
Keep the grip neutral.
Curl one dumbbell up and across the body toward the opposite shoulder.
Squeeze at the top.
Lower slowly and repeat with the other arm.
Breathing: Exhale as you curl, inhale as you lower.
Coaching tips
Thumb to opposite shoulder
Torso stays square
Controlled lowering
Common mistakes
Twisting the torso
Swinging the weight
Rotating the wrist
Safety notes
Keep the wrist neutral throughout.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.