Cross-Body Hammer Curl.

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

Pro cues.

• Bring the bell toward the opposite pec

• Keep the wrist neutral

• Avoid rotating the torso

Questions, answered.

What is the Cross-Body Hammer Curl?

Dumbbell hammer curl across the body emphasizing the brachialis.

What muscles does the Cross-Body Hammer Curl work?

The Cross-Body Hammer Curl primarily works your brachialis and biceps. It also recruits your forearms as secondary movers.

What equipment do I need for the Cross-Body Hammer Curl?

You need dumbbells to perform the Cross-Body Hammer Curl.

How many sets and reps should I do for the Cross-Body Hammer Curl?

A typical prescription for the Cross-Body Hammer Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Cross-Body Hammer Curl good for beginners?

Yes. The Cross-Body Hammer Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.