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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Cross-Body Hammer Curl
BicepsBeginner

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.

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Primary muscles

  • Brachialis
  • Brachioradialis

Secondary muscles

  • Biceps
Sets
3
Reps
8–12
Rest
60–90s

How to perform

Cross-Body Hammer Curl movement

Main muscles working (thicker lines)

Starting position

Stand with dumbbells at your sides, palms facing your thighs.

  1. 1

    Keep the grip neutral.

  2. 2

    Curl one dumbbell up and across the body toward the opposite shoulder.

  3. 3

    Squeeze at the top.

  4. 4

    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.

Details

Body parts
Arms · Forearms · Upper Body
Equipment
Dumbbell
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Hammer CurlBeginner→

Similar Exercises

  • Incline Hammer CurlBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.