Cross-Body Hammer Curl tutorial
The cross-body hammer curl is an isolation move that brings the dumbbell across the body toward the opposite shoulder in a hammer grip. It works the brachialis, biceps and forearms.
How to perform
- Stand tall holding dumbbells at your sides with palms facing each other.
- Keep your elbows fixed at your sides.
- Curl one dumbbell toward the opposite shoulder, keeping the hammer grip.
- Pause at the top and squeeze the arm.
- Lower the dumbbell slowly back to the start.
- Repeat with the other arm and keep alternating.
Breathing: Exhale as you curl up and inhale as you lower.
Key tips
- Keep the shoulder still and bend only at the elbow.
- Pick a weight you can lift without swinging.
- Take about three seconds to lower.
Common mistakes
- Swinging the body.
- Letting the elbow drift forward.
- Letting the wrist go loose and rotating the dumbbell.
Safety: People with elbow or wrist pain should start with a light weight and a controlled tempo.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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