Cross Body Hammer Curl
Cross Body Hammer Curl is a resistance exercise – elbow flexion exercise involving Brachialis, Brachioradialis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Brachialis, Brachioradialis
- Secondary muscles
- Biceps brachii, Forearm gripping muscles
- Exercise type
- Resistance exercise – elbow flexion
Exercise technique
- Bottom start
Hold both dumbbells at your sides with palms facing inward.
- Balance
Plant your feet and position your upper arms beside your torso.
- Cross-body curl
Curl the right dumbbell toward your left shoulder without rotating your palm.
- Top
Pause briefly without hitting your shoulder or moving your elbow excessively in front of your chest.
- Return path
Lower the dumbbell with control along the same diagonal path to your right side.
- Left repetition
Raise the left dumbbell toward your right shoulder with the same neutral grip.
- Alternate
Keep your chest and hips facing forward as you alternate arms.
Key technique points
- Maintain a neutral palm position.
- Lift diagonally toward the opposite shoulder.
- Do not rotate your torso with the weight.
- Do not hit your shoulder with the dumbbell.
- Lower along the same diagonal path.
- Keep the resting arm still.
Common mistakes
Rotating the torso
Do not turn your chest to bring the dumbbell to the opposite shoulder; create the diagonal path through elbow flexion.
Rotating the palm
Do not add supination and turn the ascent into a regular curl; maintain the hammer grip.
Hitting the shoulder
Do not finish by striking your shoulder with the dumbbell head; slow down with muscular control.
Swinging the elbow
Do not throw your upper arm forward to increase the diagonal range; limit shoulder movement.
Swinging the resting weight
Do not swing the other dumbbell backward to prepare momentum; keep it still at the bottom.
Switching too early
Do not start the other arm before the working arm returns to the start with control; give both arms equal lowering time.
Frequently asked questions
Cross Body Hammer Curl: why is “Rotating the torso” a mistake?
Do not turn your chest to bring the dumbbell to the opposite shoulder; create the diagonal path through elbow flexion.
Cross Body Hammer Curl: why is “Rotating the palm” a mistake?
Do not add supination and turn the ascent into a regular curl; maintain the hammer grip.
Cross Body Hammer Curl: why is “Hitting the shoulder” a mistake?
Do not finish by striking your shoulder with the dumbbell head; slow down with muscular control.
Cross Body Hammer Curl: why is “Swinging the elbow” a mistake?
Do not throw your upper arm forward to increase the diagonal range; limit shoulder movement.
Cross Body Hammer Curl: why is “Swinging the resting weight” a mistake?
Do not swing the other dumbbell backward to prepare momentum; keep it still at the bottom.
Cross Body Hammer Curl: why is “Switching too early” a mistake?
Do not start the other arm before the working arm returns to the start with control; give both arms equal lowering time.
What should I focus on when doing Cross Body Hammer Curl?
Maintain a neutral palm position. Lift diagonally toward the opposite shoulder. Do not rotate your torso with the weight. Do not hit your shoulder with the dumbbell. Lower along the same diagonal path. Keep the resting arm still.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.