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Cross Body Hammer Curl

Learn how to properly perform the Cross Body Hammer Curl with this complete demonstration video.

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What is the Cross Body Hammer Curl?

The cross body hammer curls are a strength training exercise primarily targeting the biceps and forearms. Due to the wrist rotation, they also engage the shoulder stabilizer muscles. Suitable for all fitness levels, this exercise effectively enhances muscle strength and mass.

How to properly perform the Cross Body Hammer Curl

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your sides.
  2. Start with your arms fully extended and your palms facing your thighs.
  3. Curl one arm at a time, rotating your wrist so that your palm faces your opposite shoulder at the top of the movement.
  4. Squeeze your biceps at the top of the curl, then slowly lower the dumbbell back to the starting position.
  5. Repeat with the other arm, alternating sides for each repetition.
  6. Continue curling the dumbbells in a controlled manner, focusing on the contraction of your biceps.
  7. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Biceps:

Seated Concentration Curl with Narrow Grip BarbellNarrow Grip EZ Bar CurlsStanding Concentration Curl with Bar

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