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Biceps · Beginner

Cross-Body Hammer Curl

Hammer curl across the body for brachialis and forearm emphasis.

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Cross-Body Hammer Curl demonstration

Exercise overview

Training details

BicepsForearms

Equipment

Dumbbell

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with dumbbells at the sides and palms facing the body.
  2. 02Keep the elbow close to the ribs as one dumbbell moves.
  3. 03Curl the dumbbell diagonally across the body toward the opposite shoulder.
  4. 04Keep the wrist neutral and avoid twisting the torso to help.
  5. 05Lower to the side under control and alternate arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCrossover Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope AttachmentComparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable Row

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