Cross Body Hammer Curl

Exercise Information

  • Alternative Names: Crossover hammer curl, db cross body hammer curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: None
  • Alternative: Incline inner biceps curl

The cross body variation not just works your biceps but also emphasizes your forearms. Unlike basic version, it involves curling the dumbbell in your left hand up toward the right shoulder and then repeating the same movement with the other arm. Moreover, the cross body hammer curl creates a balance between the lower and upper parts of your arms.

Cross Body Hammer Curl Exercise Information

  • Alternative Names: Crossover hammer curl, db cross body hammer curl
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Biceps, forearms
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 10-12 reps each
  • Variations: None
  • Alternative: Incline inner biceps curl

How to do Cross Body Hammer Curls

Cross Body Hammer Curl

The ideal weight for the dumbbells ranges between 20 and 45 lbs for this exercise.

Crossover Hammer Curl Tips

  • Make sure not to allow your elbows to flare.
  • Squeeze the biceps hard as the dumbbell touches your shoulder to keep the muscles under tension.

Alternative Exercise

Incline Inner Biceps Curl

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