Cross Body Hammer Curl

A beginner strength exercise for the biceps and forearms, done with a dumbbell.

Movement guide

Cross Body Hammer Curl

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell

Muscle focusBiceps · Forearms

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Cross Body Hammer CurlBeginner · A dumbbell

Beginner grade (source-assigned).

Harder option

Alternating hammer curl demonstrated on the 3D figure

3D demoAlternating hammer curlIntermediate · A dumbbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Biceps. Also: Forearms.

Equipment

A dumbbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Cable rope hammer curl demonstrated on the 3D figure

3D demoCable rope hammer curlBeginner · A cable machine

Hammer curl demonstrated on the 3D figure

3D demoHammer curlBeginner · A dumbbell

Incline hammer curl demonstrated on the 3D figure

3D demoIncline hammer curlIntermediate · A dumbbell + A bench or box

Preacher hammer curl demonstrated on the 3D figure

3D demoPreacher hammer curlIntermediate · A dumbbell + A bench or box

Alternating dumbbell curl demonstrated on the 3D figure

3D demoAlternating dumbbell curlIntermediate · A dumbbell

Alternating incline dumbbell curl demonstrated on the 3D figure

3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Cross Body Hammer Curl work?

Mainly the biceps, with help from the forearms.

What equipment do I need for the Cross Body Hammer Curl?

A dumbbell.

Is the Cross Body Hammer Curl good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Alternating hammer curl.

How do I make the Cross Body Hammer Curl harder?

Progress to the Alternating hammer curl, or add load, range or slower lowering once your form is solid.