Cross-Body Hammer Curl

Start

Finish

How to do it

With a neutral grip, curl one dumbbell diagonally across the body toward the opposite shoulder while the elbow stays pinned at your side, then lower and alternate arms.

Muscles worked

Primary: biceps · Also works: forearms

Equipment

Dumbbells

Common mistakes

• Letting the elbow travel across the body too, instead of keeping it anchored and moving only the forearm
• Twisting the torso toward the working arm on every rep
• Curling straight up rather than across, which loses the brachialis emphasis

Variations

• Seated cross-body hammer curl
• Cross-body hammer curl with a one-second squeeze at the shoulder

Can't do this one? Swap it for

• Dumbbell Hammer Curl
• Band Hammer Curl
• Dumbbell Biceps Curl

Related exercises

• Dumbbell Biceps Curlbiceps
• Towel Biceps Curlbiceps
• Backpack Biceps Curlbiceps
• Table Biceps Curlbiceps
• Resistance Band Biceps Curlbiceps
• Band Hammer Curlbiceps