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Cross Body Hammer Curl

A beginner strength exercise for the biceps, done with a dumbbell.

Cross Body Hammer Curl: starting positionCross Body Hammer Curl: finishing position
Main muscles
Biceps
Also works
Forearms
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Cross Body Hammer Curl

  1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
  2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
  3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
  4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cross Body Hammer Curl

Questions

What muscles does the Cross Body Hammer Curl work?

Mainly the biceps, with the forearms helping.

Is the Cross Body Hammer Curl good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cross Body Hammer Curl?

Good alternatives that train the biceps: Alternate Hammer Curl, Alternate Incline Dumbbell Curl, Concentration Curls or Dumbbell Alternate Bicep Curl.

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

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).