Biceps · Cable machine
Cable Cross Body Hammer Curl
The cable cross body hammer curl is an isolation movement designed to target the brachialis, brachioradialis, and the long head of the biceps. It fits best toward the middle or end of an arm or pulling session to build arm thickness under continuous tension.
- Muscles
- Biceps
- Equipment
- Cable machine
- Type
- Strength
- Animation
- Men
How to do it
- Stand sideways to a cable machine with the cable set at the lowest position.
- Grab the handle with the hand furthest from the machine using a neutral (hammer) grip.
- Curl the handle across your body towards the opposite shoulder, keeping your elbow close to your side.
- Squeeze your bicep at the top.
- Lower back down with control.
- Complete all reps on one side before switching.
Common mistakes
- Swinging the torso to lift the stack takes tension away from the elbow flexors and strains the spine.
- Allowing the elbow to drift forward or flare out shifts the workload onto the anterior deltoid.
- Dropping the handle quickly wastes the benefits of continuous cable tension on the eccentric phase.
Tips
- Keep your elbow pinned firmly to your side through the entire range of motion.
- Pause for a full second at the peak contraction near the opposite shoulder before lowering.
- Keep your knees slightly bent and brace your core to prevent the torso from twisting.
Sets and reps
Perform 3 to 4 sets of 10 to 15 controlled repetitions per arm, resting 60 to 90 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does this differ from standard dumbbell hammer curls?
The cable provides constant mechanical tension throughout the entire movement, avoiding the loss of load that occurs at the bottom and top with dumbbells.
Which muscles benefit most from the cross-body angle?
The neutral cross-body line of pull heavily emphasizes the brachialis and brachioradialis while also working the outer head of the biceps.
