Cross Body Hammer Curl
Primary
Biceps
Secondary
Brachialis, Brachioradialis, Forearms
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Cross Body Hammer Curl targets your biceps through a pulling movement pattern. Include for brachialis emphasis and arm thickness.
Everything You Need to Know About the Cross Body Hammer Curl
The Cross Body Hammer Curl is a good for beginners exercise that targets your Brachialis and Biceps brachii. It's a popular choice for building strength and muscle in these areas. When should you use it? Include for brachialis emphasis and arm thickness. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Great variation for complete arm development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Cross Body Hammer Curl
Primary
Secondary
Stabilizers
Cross Body Hammer Curl form guide
- 1
Stand holding dumbbells at sides with neutral grip.
- 2
Curl one dumbbell across your body toward opposite shoulder.
- 3
Keep elbow stationary at your side.
- 4
Squeeze at the top of the movement.
- 5
Lower under control to starting position.
- 6
Alternate arms for each rep.
What are the best tips for the Cross Body Hammer Curl?
The cross-body motion emphasizes the brachialis.
Keep your wrist neutral throughout.
Dont rotate your torso during the curl.
What are common Cross Body Hammer Curl mistakes to avoid?
Swinging body for momentum - reduces muscle targeting.
Bouncing or using momentum during the Cross Body Hammer Curl takes work away from your Brachialis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Curling too far across - creates shoulder strain.
Without proper shoulder positioning during the Cross Body Hammer Curl, your Brachialis can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Moving elbow position - decreases isolation.
Letting your elbows drift wide during the Cross Body Hammer Curl shifts load onto your shoulder joint instead of your Brachialis. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Is the Cross Body Hammer Curl right for you?
All levels. Great variation for complete arm development.
How to Program the Cross Body Hammer Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per arm. Rest 45 seconds.
What are good alternatives to the Cross Body Hammer Curl?
Hammer Curl
Cable Hammer Curl
Dumbbell Curl
Other Variations
- Seated Cross Body Curl
- Cable Cross Body Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cross Body Hammer Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep torso stable.
- Use controlled movements.