How to do Cross Body Hammer Curls

Authored by Fitbod

About Cross Body Hammer Curls

Sets Logged
1,013,094
Popularity Rank
46th
Difficulty
Beginner
Biceps Strength
92 mSCORE 10th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. Grasp a dumbbell in each hand, and stand with your feet close to shoulder-width apart.
  2. Position each dumbbell in front of you with your palms facing your body.
  3. Bend your arms slightly at the elbow, and position your elbows close to shoulder-width apart.
  4. Raise one dumbbell in an arc toward your opposite shoulder by engaging the bicep of that arm.
  5. Lock your elbow in place for the duration of the exercise.
  6. Hold the dumbbell in position at the top of this movement for a moment.
  7. Maintain tension in your bicep as you bring the dumbbell back to its starting position by reversing the movement.
  8. Repeat this action with your other arm.

Common Mistakes

  • 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.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    15
    lbs
    1 Rep Max
    20
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    22.5
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps