BicepsBeginner

Cross Body Hammer Curl

Strength movement using Dumbbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary BicepsSupporting Forearms

Movement instructions

1
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
2
While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
3
Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
4
Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Technique guidance

Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Keep the area clear and use a load you can lift into position and lower without dropping.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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