What muscles does the Cross-Body Hammer Curl work?

The Cross-Body Hammer Curl primarily works your ramienny and Biceps. It also recruits your przedramiona as secondary movers.

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

You need Hantle 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.

Exercise library · Arms

Cross-Body Hammer Curl.

Uginanie młotkowe z hantlami w poprzek ciała, akcentujące mięsień ramienny.

PoczątkującyHantle

Liczby

Serie

3–4

Reps

10–15

Przerwa

45–75

Mięśnie

Primary

Ramienny · Biceps

Secondary

Przedramiona

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Trzymaj hantle chwytem neutralnym.
Krok 02
Uginaj jeden hantel w poprzek ciała w stronę przeciwnego barku.
Krok 03
Utrzymuj łokieć przyciśnięty do boku.
Krok 04
Napnij na górze.
Krok 05
Opuść z kontrolą.
Krok 06
Zmieniaj ramiona w każdym powtórzeniu.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Prowadź hantel w stronę przeciwnego mięśnia piersiowego.
Utrzymuj neutralny nadgarstek.
Unikaj skręcania tułowia.

Common questions

Questions, answered.

What is the Cross-Body Hammer Curl?: Uginanie młotkowe z hantlami w poprzek ciała, akcentujące mięsień ramienny.
What muscles does the Cross-Body Hammer Curl work?: The Cross-Body Hammer Curl primarily works your ramienny and Biceps. It also recruits your przedramiona as secondary movers.
What equipment do I need for the Cross-Body Hammer Curl?: You need Hantle 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.