Dumbbell Cross Body Hammer Curl
The cross-body hammer curl builds the brachialis and forearms alongside the biceps, rounding out arm development beyond a standard curl.
Equipment
Dumbbells
Difficulty
beginner
Sets & reps
3 sets · 10-12 reps
Muscles worked
Biceps, Brachialis, Forearms
A hammer-grip curl where the dumbbell is curled across the body toward the opposite shoulder, emphasizing the brachialis and forearm alongside the biceps.
How to do it
- Stand holding a dumbbell in each hand with a neutral (palms-in) grip.
- Curl one dumbbell up and across your body toward the opposite shoulder.
- Squeeze at the top, then lower back down under control.
- Repeat on the other side, alternating arms.
- Keep your elbow close to your body throughout the curl.
Coaching tips
- The neutral grip is easier on the wrists than a standard curl, useful if you have wrist discomfort.
- This variation adds forearm and brachialis size, which helps the biceps look bigger overall.
- Keep the motion controlled — swinging reduces the isolation benefit.
Common mistakes
- Using too much shoulder movement to swing the dumbbell across the body.
- Letting the elbow flare away from the torso.
Frequently asked questions
What's the difference between a hammer curl and a regular curl?
A hammer curl uses a neutral, palms-in grip, which shifts emphasis toward the brachialis and forearms rather than the biceps peak alone.
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