Cross Body Hammer Curl

Pro Tip

Squeeze your biceps as you curl the dumbbell upwards for added benefit.

How To

  1. Stand upright with your hands by the side of your body with palms facing inwards, holding one dumbbell in each hand with a neutral grip.
  2. Keeping your upper arm by your side, exhale and raise one dumbbell up towards your opposite shoulder by flexing your arm and maintaining a neutral grip. Avoid using your legs or back to lift the dumbbell.
  3. Continue until your arm is fully flexed and the dumbbell cannot be curled any further.
  4. Inhale and lower the dumbbell back down, returning to the starting position.
  5. Switch sides and repeat the movement.

Primary Muscle Groups

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Secondary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Seated Hammer Wrist Curl
Incline Dumbbell Curl
Zottman Preacher Curl
Dumbbell Reverse Curl
Hammer Curl
Incline Hammer Curl
Dumbbell Curl
Zottman Curl
Preacher Hammer Curl
One Arm Dumbbell Reverse Wrist Curl
Cross Body Hammer Curl

Alternatives

Exercises that target the same primary muscle groups with different equipment

Olympic Parallel Bar Hammer Curl
Band Deep Curl
Cable Curl With Lat Bar
Band Cross Chest Curl
Close Grip Lat Pulldown
EZ Bar Reverse Curl
Cable Rope Curl
Barbell Drag Curl
Barbell Reverse Curl
Band Curl
Barbell Curl
Plate Curl
Barbell Reverse Wrist Curl
Chin Up