How to do Cross Body Hammer Curls
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Cross Body Hammer Curls
Workouts with Cross Body Hammer Curls
Target muscles worked
Instructions for Proper Form
Cross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
- Grasp a dumbbell in each hand, and stand with your feet close to shoulder-width apart.
- Position each dumbbell in front of you with your palms facing your body.
- Bend your arms slightly at the elbow, and position your elbows close to shoulder-width apart.
- Raise one dumbbell in an arc toward your opposite shoulder by engaging the bicep of that arm.
- Lock your elbow in place for the duration of the exercise.
- Hold the dumbbell in position at the top of this movement for a moment.
- Maintain tension in your bicep as you bring the dumbbell back to its starting position by reversing the movement.
- Repeat this action with your other arm.
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Swinging the Dumbbells
Using momentum, or recruiting additional muscle groups can help you lift heavier weights with this exercise. However it also reduces the effectiveness, and increases the risk of injury. Keep your weights on the lighter side, and focus on controlling the weight. If you’re struggling, consider using a seated variation. This can help you prevent swinging the dumbbells or adding additional movements to this exercise.
Limit Range of Motion at the Bottom
There should always be tension on your biceps. It’s very common to lose tension at the bottom of the movement when your arms are fully extended. Limit your range of motion and keep your arm slightly bent to maintain tension in your biceps between reps.
Weight & 1 Rep Max Calculator
Average Cross Body Hammer Curls standards by male, female, weight, age and height
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- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps22.5lbs30lbs
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Alternative Exercises to Cross Body Hammer Curls
1. Hammer Curls
99.2 mSCORESWAPPED 8,140 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
2. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 3,783 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
3. Cable Bicep Curl
94.9 mSCORESWAPPED 2,683 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
- Beginner
- Biceps
- Rope Cable
4. Concentration Curl
91.3 mSCORESWAPPED 1,990 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
5. Seated Dumbbell Curl
98 mSCORESWAPPED 1,937 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.
6. Barbell Curl
98.5 mSCORESWAPPED 1,897 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
7. EZ-Bar Curl
98.1 mSCORESWAPPED 1,826 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
- Beginner
- Biceps
- EZ Bar
8. Machine Bicep Curl
93.1 mSCORESWAPPED 1,599 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
- Beginner
- Biceps
- Bicep Curl Machine
9. Cable Rope Hammer Curls
72.7 mSCORESWAPPED 1,595 TIMESCable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.
- Beginner
- Biceps
- Rope Cable
10. Incline Dumbbell Curl
95 mSCORESWAPPED 1,497 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.