Cross Body Hammer Curl

Biceps · Dumbbell

How to do it

Standing with a dumbbell in each hand, arms at your sides and palms facing each other. Curl one dumbbell **across your chest** towards the opposite shoulder, keeping the hammer grip and the elbow at your side; lower slowly and alternate. Crossing changes the line of pull and loads the brachialis in a way a straight hammer curl cannot. The classic mistake is rotating your torso to follow the dumbbell: shoulders stay square and only the forearm moves.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms

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