Arms
cross-body-hammer-curl
Stand tall, holding a dumbbell in one hand with a neutral grip (palm facing your body). Keep your elbow close to your side, slightly in front of your torso.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- brachialis
- biceps brachii
Secondary muscles
- brachioradialis
- anterior deltoid
Target muscles
- arms
How to perform
- 1
Stand tall, holding a dumbbell in one hand with a neutral grip (palm facing your body).
- 2
Keep your elbow close to your side, slightly in front of your torso.
- 3
Curl the dumbbell upwards and across your body towards the opposite shoulder, maintaining the neutral grip.
- 4
Squeeze your bicep and brachialis at the top of the movement.
- 5
Slowly lower the dumbbell back to the starting position with control, fully extending your arm.
- 6
Complete all reps on one side before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
