HyperBody
Exercise library · Arms

Cross-Body Hammer Curl.

Dumbbell hammer curl across the body emphasizing the brachialis.

BeginnerDumbbells
Cross-Body Hammer Curl
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Brachialis · Biceps
Secondary
Forearms
The play-by-play

How to do it.

  1. Step 01

    Hold dumbbells with a neutral grip

  2. Step 02

    Curl one bell across the body toward the opposite shoulder

  3. Step 03

    Keep the elbow pinned at the side

  4. Step 04

    Squeeze at the top

  5. Step 05

    Lower under control

  6. Step 06

    Alternate arms each repetition

What separates good from great

Pro cues.

  • Bring the bell toward the opposite pec

  • Keep the wrist neutral

  • Avoid rotating the torso