Cross-Body Hammer Curl
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.
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.
