GymPlan AICross Body Hammer Curl
Cross Body Hammer Curl is a beginner isolation dumbbell exercise that mainly works your biceps, with help from your forearms.
How to do the cross body hammer curl
- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialCross Body Hammer Curl alternatives
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Hammer CurlDumbbell · BeginnerFAQ
What muscles does the cross body hammer curl work?
It mainly works your biceps; your forearms assist.
How many sets and reps of cross body hammer curl should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the cross body hammer curl good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.