Cross Body Hammer Curl
Trains the biceps. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Cross Body Hammer Curl
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a biceps exercise that is, there are 8 on the Biceps page.
Muscles worked
What Cross Body Hammer Curl trains
Technique
How to do the Cross Body Hammer Curl
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your torso) and your arms at your sides.
- Curl the dumbbell in your right hand across your body toward your left shoulder, keeping your palm facing inward throughout.
- Squeeze your biceps and forearm at the top of the movement.
- Lower the dumbbell back to the starting position with control, then repeat with your left arm. Continue alternating arms for the desired number of repetitions.
Form cues
Getting it right
- Keep your elbow relatively close to your body; the forearm travels across your torso, not the whole arm.
- Avoid swinging or twisting your torso to lift the weight.
- Maintain the neutral grip throughout to emphasize the brachialis and forearms.
- Exhale as you curl up and inhale as you lower the dumbbell.
Substitutes
Swap Cross Body Hammer Curl for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Cross Body Hammer Curl for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.