Biceps exercise
Cross Body Hammer Curl
Hammer curl that brings the dumbbell diagonally toward the opposite side of your chest.
- Primary muscleBiceps
- Also worksForearms
- EquipmentDumbbells
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Dumbbells
How to do the Cross Body Hammer Curl
4 steps, in the order you do them.
- Stand tall with a dumbbell in each hand, palms facing your body.
- Curl one dumbbell diagonally across the front of your torso toward the opposite pec.
- Squeeze at the top and lower with control.
- Repeat with the other arm and keep alternating.
Muscles worked
Common Cross Body Hammer Curl mistakes
What goes wrong most often when you do the Cross Body Hammer Curl, and how to fix it.
The dumbbell rises straight to the shoulder on the same side.
Bring it diagonally across your body toward the opposite pec.
Your palms turn up and you lose the neutral grip.
Keep your thumb up and your palm facing your body through the whole rep.
Your shoulder rolls inward to cross farther.
Cross only to the center of your chest. Your shoulder stays back and your elbow stays near your side.
Alternatives to the Cross Body Hammer Curl
They work the biceps with other equipment, including options for training at home.
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More biceps exercises
Dumbbell Bicep CurlBiceps · Dumbbells
Close Grip EZ Bar CurlBiceps · EZ bar
Dumbbell Concentration CurlBiceps · Dumbbells and bench
Cable Hammer CurlBiceps · Cable machine
Frequently asked questions
What muscles does the Cross Body Hammer Curl work?
The Cross Body Hammer Curl works mainly the biceps. It also works the forearms.