Upper Arms Exercise · Dumbbell

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Dumbbell Cross Body Hammer Curl

Category

Upper Arms

Equipment

Dumbbell

Target

Biceps

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Curling the dumbbell across the body toward the opposite shoulder, rather than straight up, shifts some emphasis onto the brachialis and outer forearm compared to a standard hammer curl. That diagonal path also works the shoulder stabilizers slightly more, since the arm isn't moving in a single plane. It's a small tweak but noticeably changes where the burn shows up compared to a straight-line curl.

How to Do the Dumbbell Cross Body Hammer Curl

1. Stand tall with a dumbbell in each hand, palms facing your torso.
2. Keep your elbows tucked close to your body and your upper arms still.
3. Exhale and curl the dumbbells across your body toward the opposite shoulder as your biceps contract.
4. Continue raising until your biceps are fully squeezed and the dumbbells reach shoulder height.
5. Hold the contracted position briefly, squeezing your biceps.
6. Inhale and slowly lower the dumbbells back to the starting position.
7. Execute the desired number of reps with smooth cadence and consistent focus on the biceps.

Muscles Worked

The Dumbbell Cross Body Hammer Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have dumbbell? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Body Weight · Biceps Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps

FAQ

What muscles does the Dumbbell Cross Body Hammer Curl work?

The Dumbbell Cross Body Hammer Curl primarily targets the biceps, with the forearms as the main supporting muscle group.

What equipment do I need for the Dumbbell Cross Body Hammer Curl?

The Dumbbell Cross Body Hammer Curl is done with a dumbbell.

What's a good alternative to the Dumbbell Cross Body Hammer Curl?

If you don't have access to a dumbbell, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.