Cross-Body Hammer Curl

Technique

The cross-body hammer curl is a neutral-grip curl in which each dumbbell travels across the body toward the opposite shoulder. The neutral grip and the cross-body path shift the work to the brachialis and the brachioradialis of the forearm, which adds thickness to the arm and strengthens the grip.

Steps

1. Stand holding a dumbbell in each hand at your sides with palms facing your thighs
2. Keep your upper arms close to your torso and brace your core
3. Curl one dumbbell up and across your body toward the opposite chest or shoulder, keeping the palm facing in
4. Lower under control and repeat with the other arm, alternating sides

Common mistakes

• Swinging the torso to move the weight across
• Letting the elbow drift far forward instead of staying near the body

Variations

• Standard hammer curl straight up
• Cable rope cross-body hammer curl

FAQ