Dumbbell Cross-Body Hammer Curl
Auto DetectedDumbbell isolation exercise using a neutral grip to curl weights diagonally across the body, targeting biceps, brachialis, and forearms for arm thickness and grip strength; emphasizes long head of biceps.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Long Head, Brachialis
Forearms
7/10Shoulders
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at your sides with neutral grip, palms facing inward, core engaged.
- Curl one dumbbell diagonally across your body toward the opposite shoulder, keeping upper arm stationary.
- Squeeze biceps and forearms at the top.
- Lower the weight slowly to the starting position.
- Repeat with the other arm.
- Alternate arms for each rep.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Neutral wrists throughout
- Squeeze at top
- Control the descent
- No swinging
Breathing
Inhale as you lower the weight; exhale as you curl upward while bracing your core.
Tempo
3-1-1
Range of Motion
Fully extend arms at bottom without locking elbows; curl until dumbbell reaches opposite shoulder level.
Safety
Safety Notes
- Avoid if acute elbow or wrist pain
- Use lighter weights to maintain form
- Warm up shoulders and arms first
Spotting
Not required; self-spot by reducing weight if form breaks.
Common Mistakes
- Using momentum from body
- Flaring elbows out
- Letting wrists bend
- Incomplete range of motion
When to Avoid
- Acute elbow pain
- Wrist strain
- Shoulder instability
Flexibility Needed
- Basic shoulder flexion
Build Up First
- Master basic hammer curl form
Also known as
Cross-Body Hammer Curl, Dumbbell Cross Curl, Neutral Cross-Body Curl
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