Dumbbells · Isolation
Cross-body hammer curl
Cross-body hammer curl mainly works your biceps and forearms.
Step by step
- Stand tall, dumbbells at your sides, palms facing in.
- Curl one dumbbell toward the opposite shoulder.
- Lower slowly, then switch arms.
What you should feel
A squeeze in your biceps and the top of your forearms; your wrists should not twist or ache.
Common mistake
Twisting your torso to lift; stand tall and use a lighter weight.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Barbell curlBiceps
EZ-bar curlBiceps
Preacher curlBiceps
Machine biceps curlBiceps
Machine preacher curlBiceps
Standing cable curlBicepsQuestions
What muscles does the cross-body hammer curl work?
Cross-body hammer curl mainly works your biceps and forearms.
Can I do the cross-body hammer curl at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the cross-body hammer curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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