Cross Body Hammer Curl
How to do the Cross Body Hammer Curl
- 1
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- 2
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.
- 3
Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- 4
Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
How to program the Cross Body Hammer Curl
Sets and reps
As an isolation movement, the Cross Body Hammer Curl is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cross Body Hammer Curl is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Cross Body Hammer Curl work?
The Cross Body Hammer Curl primarily targets the Biceps. It also recruits the Forearms as supporting muscles.
What equipment do I need for the Cross Body Hammer Curl?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Cross Body Hammer Curl should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
