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Instructions
- Stand upright with a dumbbell in each hand, arms fully extended and palms facing your body.
- Keep your elbows close to your torso throughout the movement.
- Curl one dumbbell across your body toward the opposite shoulder in a diagonal path.
- Pause briefly at the top of the movement with a firm contraction in the biceps.
- Lower the dumbbell back to the starting position under control.
- Repeat on the opposite arm and alternate sides.
Technical Tips
- Keep your torso stationary and avoid swinging the weights.
- Focus on a slow, controlled motion for maximum muscle engagement.
- Do not rotate your wrists; keep palms in a neutral position throughout.
- Ensure a full range of motion without locking the elbows at the bottom.
Breathing Tips
- Exhale as you lift the dumbbell across the body.
- Inhale as you lower the dumbbell back to the starting position.
Medical restrictions
- Elbow tendinitis or joint pain
- Wrist injuries or instability
- Rotator cuff issues
The Cross Body Hammer Curl is a highly effective isolation exercise that targets the brachialis and brachioradialis muscles while also engaging the biceps and forearms. Performed using dumbbells, this unilateral movement involves curling the weight across the torso in a diagonal path, offering a unique angle of resistance compared to traditional curls. This motion helps improve arm symmetry, functional strength, and forearm size. Suitable for lifters of all levels, the exercise enhances grip strength and arm aesthetics without requiring complex setup or advanced techniques. Because it minimizes wrist supination, it's also a joint-friendly option for individuals with forearm discomfort during conventional curls. The Cross Body Hammer Curl is commonly used in bodybuilding, strength training, and general fitness routines as a reliable way to develop strong, well-rounded arms. Its versatility and ease of execution make it a go-to choice for focused arm work, especially in programs aiming for muscle hypertrophy and balanced development.
What muscles do Cross Body Hammer Curls work the most?
Cross Body Hammer Curls primarily target the brachialis and brachioradialis muscles, with secondary emphasis on the biceps and forearms.
Are Cross Body Hammer Curls better than regular Hammer Curls?
Cross Body Hammer Curls provide a slightly different angle of tension that emphasizes the brachialis and helps improve arm symmetry, making them a valuable variation to include in your routine.
Can beginners do Cross Body Hammer Curls safely?
Yes, Cross Body Hammer Curls are beginner-friendly when performed with proper form and moderate weights, making them ideal for building foundational arm strength.
How many reps should I do for Cross Body Hammer Curls?
For muscle growth, 8–12 reps per arm is effective; for endurance, aim for 12–15 reps using lighter weights.
Should I do Cross Body Hammer Curls seated or standing?
Standing allows more natural movement and core engagement, while seated variations may offer better isolation—both options are valid depending on your goals.