Cross-Body Hammer Curl

Body region

• Arms

Muscles

Main

• Brachialis
• Brachioradialis

Helps

• Biceps

Holds

• Rectus Abdominis
• Flexor Carpi Radialis
• Extensor Carpi Radialis Longus

Equipment

• Dumbbells

Technique

1. Stand tall with a dumbbell in each hand, arms at your sides, palms facing in.
2. Curl one dumbbell up and across the body toward the opposite shoulder.
3. Keep the palm facing in the whole way.
4. Lower along the same path, then repeat with the other arm.

Cues

• The upper arm moves slightly across, but the shoulder stays down.
• Keep the thumb on top, as in a hammer curl.

Common mistakes

• Twisting the torso to bring the weight across.
• Turning the palm up during the curl.
• Dropping the dumbbell quickly on the way down.

Alternatives

• Hammer Curl
• Dumbbell Curl