Biceps · Dumbbells
Dumbbell Cross Body Hammer Curl
The dumbbell cross body hammer curl is an isolation exercise that targets the brachialis, brachioradialis, and the long head of the biceps. It fits well into arm or pull workouts as an accessory movement to build forearm thickness and upper-arm width.
How to do it
- Stand upright with a dumbbell in each hand, arms at your sides.
- Keep your elbows close to your torso and core engaged.
- Curl one dumbbell across your body toward the opposite shoulder.
- Squeeze your bicep at the top, then slowly lower the weight.
- Alternate arms or complete all reps on one side before switching.
Common mistakes
- Swinging the torso to generate momentum takes tension away from the working muscles.
- Allowing the elbow to drift forward or away from the ribs shifts the load onto the anterior deltoid.
- Dropping the dumbbell quickly without controlling the descent removes the eccentric stimulus and strains the elbow joint.
Tips
- Maintain a firm neutral grip throughout the entire range of motion without rotating the wrist.
- Pause for a second at the top near the opposite shoulder to maximize the peak contraction.
- Keep the non-working arm and shoulders pinned in place to prevent rotational cheating.
Sets and reps
Perform 3–4 sets of 10–15 reps per arm for muscle growth and localized endurance. Rest for 60–90 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 hammer curls?
Curling across the torso changes the line of pull, placing greater emphasis on the brachialis and the biceps long head.
Can this exercise be done seated?
Yes, performing the movement seated on a bench minimizes body sway and reinforces strict lifting mechanics.
