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Biceps
Cross-Body Hammer Curl
A diagonal hammer-grip dumbbell curl for the biceps and forearms.
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Target
Biceps
Category
Upper body · Isolation
Difficulty
Beginner
Sets
3
Reps
10-12 per arm
Execution
How to perform
1. Stand tall holding dumbbells at your sides with palms facing your body.
2. Keep your upper arm still and brace your trunk.
3. Curl one dumbbell across your body toward the opposite shoulder without swinging.
4. Lower slowly and alternate arms through a comfortable range.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Stand tall holding dumbbells at your sides with palms facing your body
- 2Keep your upper arm still and brace your trunk
- 3Keep each repetition controlled and maintain tension through Biceps.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Biceps to force extra repetitions.