Cross-Body Hammer Curl
The cross-body hammer curl bends the elbow with a neutral grip, bringing a dumbbell toward the opposite shoulder to train the biceps, brachialis and brachioradialis.
BICEPS · PULL
How it is executed
- Stand holding a dumbbell in each hand with a neutral grip, palms facing your body.
- Curl one dumbbell across your torso toward the opposite shoulder, keeping your wrist neutral and your upper arm still.
- Squeeze at the top, then lower under control and alternate with the other arm.
- Crossing the body emphasizes the brachialis and forearm, building thickness in the upper arm.
Common mistakes
- Rotating the torso: move the forearm, not the whole body.
- Bending the wrist: maintain a neutral grip.
- Lifting the shoulder: reduce weight and keep the upper arm steady.
Frequently asked questions
- Is it better than a regular hammer curl?
- It is a different path, not universally better. Choose the version that lets you bend the elbow without swinging the shoulder.
- Should you rotate the wrist?
- No. Keep the thumb up and the wrist aligned with the forearm throughout the crossing movement.
- Should you alternate arms?
- You can alternate or finish one side first. Either way, keep the torso still and lower before starting another rep.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
Variations and substitutions
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