Description
A variation of the traditional hammer curl, this exercise targets the biceps and forearms by curling the dumbbell across the body.
How to Do Dumbbell Cross Body Hammer Curl
- 1Setup
Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip (palm facing your body).
- 2Setup
Keep your elbow close to your torso, ensuring your arm is fully extended downwards and the dumbbell hangs naturally.
- 3
Exhale as you curl the dumbbell upwards and across your body towards the opposite shoulder, focusing on squeezing your forearm and bicep at the peak.
- 4
Hold briefly at the top of the contraction, then slowly inhale as you lower the dumbbell with control back to the starting position.
- 5
Complete all repetitions on one side before switching the dumbbell to the other hand and repeating the movement.
Tips
- Maintain a stable core throughout the movement to prevent swinging and ensure the work is isolated to your arm muscles.
- Focus on the mind-muscle connection, specifically feeling the brachioradialis (outer forearm) and biceps contract as you curl.
- Control both the concentric (lifting) and eccentric (lowering) phases of the lift to maximize muscle tension and promote growth.
- Avoid shrugging your shoulder or lifting your elbow away from your body; keep the movement isolated to the elbow joint.
Common Mistakes
- ×Using momentum to swing the dumbbell up reduces muscle activation; use a lighter weight and focus on a smooth, deliberate curling motion.
- ×Lifting the elbow away from your side shifts tension from the bicep and forearm to the shoulder; keep your elbow pinned to your torso throughout the entire curl.
- ×Not fully extending the arm at the bottom limits the range of motion and muscle stretch; ensure a complete extension to maximize muscle engagement.
Variations
Olympic Barbell Hammer Curl
Build powerful forearms and strong biceps with the Olympic Barbell Hammer Curl. This exercise effectively targets the brachioradialis for peak arm
Dumbbell Prone Alternate Hammer Curl
Strengthen your biceps and forearms with the Dumbbell Prone Alternate Hammer Curl.
Dumbbell Peacher Hammer Curl
Perform the Dumbbell Peacher Hammer Curl with a neutral grip, keeping your elbows pinned to your sides.
Dumbbell Hammer Curls (with arm blaster)
Perform Dumbbell Hammer Curls with an arm blaster to effectively isolate and strengthen your brachioradialis and biceps.
Related Exercises
Dumbbell Standing One Arm Reverse Curl
Strengthen your forearms and brachioradialis with the Dumbbell Standing One Arm Reverse Curl.
Dumbbell Seated Reverse Grip Biceps Curl
Target your brachioradialis with the Dumbbell Seated Reverse Grip Biceps Curl. Build forearm strength and definition with controlled movements.
Dumbbell One Arm Reverse Preacher Curl
Target your brachioradialis and forearms with the dumbbell one-arm reverse preacher curl. Build stronger, more defined lower arm muscles effectively.
Dumbbell Lying Supine Curl
Perform dumbbell lying supine curls to build forearm and bicep strength. Lie on a bench, curl dumbbells towards your shoulders for effective muscle growth.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
Track Dumbbell Cross Body Hammer Curl in your workouts
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