Dumbbell Cross Body Hammer Curl

Targets the brachialis and brachioradialis. Curling across the body increases tension on the outer arm and provides a unique muscle recruitment pattern.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Stand tall with dumbbells by your sides. Use a neutral (hammer) grip. Keep your chest out and shoulders back.

Instructions

1. Curl one dumbbell across your chest toward the opposite shoulder.
2. Squeeze at the top of the movement.
3. Lower with control and alternate arms.
4. Keep your palms facing your body.
5. Stay upright.

Common Mistakes

1. Swinging the torso.
2. Rounding the shoulders.
3. Moving the weight too fast.

Alternative Exercises

Zottman Curl

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Wrist Curl

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Wrist Circles

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Standing Wide Grip Biceps Curl

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Standing One Arm Concentration Curl

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Standing Concentration Curl

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Standing Biceps Curl

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Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.