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.
Variations and substitutions
Put it to work in Kaizer
Glossary and calculators
Warm-up setsWarm-up sets are the sets before the real work, with rising load and falling reps, that prepare the pattern and the nervous system for the target load.Progressive overloadProgressive overload is the gradual increase of training demand over time so the body keeps having a reason to adapt.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
