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Cross Body Hammer Curl

The Cross Body Hammer Curl primarily targets your Biceps, with support from Forearms. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Pull

Primary muscles: Biceps Secondary muscles: Forearms

How to perform Cross Body Hammer Curl

  1. Step 1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
  2. Step 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. Step 3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
  4. Step 4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Frequently asked questions

What is the primary benefit of the cross body hammer curl?

This movement emphasizes the brachialis and brachioradialis by using a neutral grip. Drawing the weight across the torso provides a unique angle of tension compared to standard curls.

How should I position my arm during the movement?

Keep your elbow pinned to your side and move the dumbbell toward the opposite shoulder. Avoid swinging the weight or using momentum to initiate the lift.

What is a common mistake to avoid with this exercise?

Many lifters allow their shoulders to roll forward or use their traps to shrug the weight up. Maintain a neutral spine and keep your shoulders depressed throughout the set.

Is there a beginner-friendly alternative to this lift?

Standard neutral grip hammer curls are a suitable starting point if the cross body path feels awkward. Both exercises build foundational grip strength and forearm thickness.

How should I program cross body hammer curls for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions toward the end of a workout. Focus on a controlled eccentric phase to maximize time under tension for the brachialis.

Sample sets & reps for Cross Body Hammer Curl

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Biceps exercises

  • Barbell Curl — barbell
  • Barbell Curls Lying Against An Incline — barbell
  • Brachialis-SMR — stretch
  • Cable Hammer Curls - Rope Attachment — cable
  • Cable Preacher Curl — cable

See all Biceps exercises →

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