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Cross-Body Hammer Curl 9s · no sound

Cross-Body Hammer Curl

Dumbbell hammer curl swept diagonally across the torso, loading the biceps, brachialis and forearms.

Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Hold a dumbbell in each hand at your sides with your palms facing your body.
  2. Stand tall with your feet hip width apart and your abs braced.
  3. Keep a small bend in the elbows and set your shoulders back and down.
  4. Curl one dumbbell diagonally across your chest toward the opposite shoulder.
  5. Squeeze at the top without letting the dumbbell touch your body.
  6. Lower under control to your side, then repeat with the other arm.

Common mistakes

  • Resting the dumbbell against the chest at the top, which unloads the arm mid rep.
  • Rotating the torso to meet the dumbbell, which shortens the range the arm actually works.
  • Letting the elbow swing forward, so the front of the shoulder lifts the weight.
  • Shrugging the shoulder up as the dumbbell rises, which moves work to the traps.

Muscles worked

Primary
Biceps
Secondary
Forearms

Same movement, other equipment

Backpack Curls Beginner Backpack Curls Biceps Bodyweight Cable Bar Curl Beginner Cable Bar Curl Biceps Cable Machine Cable Rope Hammer Curl Beginner Cable Rope Hammer Curl Biceps Cable Machine Close-Grip Barbell Curl Beginner Close-Grip Barbell Curl Biceps Barbell

Similar exercises

Alternate Hammer Curl Beginner Alternate Hammer Curl Biceps Dumbbell Dumbbell Concentration Curl Beginner Dumbbell Concentration Curl Biceps Dumbbell Dumbbell Curl Beginner Dumbbell Curl Biceps Dumbbell Dumbbell Hammer Curl Beginner Dumbbell Hammer Curl Biceps Dumbbell Dumbbell Hammer Preacher Curl Beginner Dumbbell Hammer Preacher Curl Biceps Dumbbell

Good to know

What muscles does the Cross-Body Hammer Curl work?
Mainly the biceps. It also works the forearms.
What equipment do you need for the Cross-Body Hammer Curl?
It uses dumbbells. Without it, the Backpack Curls and the Cable Bar Curl train the same muscles the same way.
Is the Cross-Body Hammer Curl good for beginners?
GymVim rates it beginner.

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