cross body hammer curl

What is Cross Body Hammer Curl? Cross body hammer curl is a variation of the traditional hammer curl exercise where you curl the dumbbell across your body instead of in front of you. This exercise primarily targets the biceps brachii and brachialis muscles while also engaging the forearms.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with your palms facing each other.
Keep your core engaged and your back straight throughout the exercise.
Start by curling the right dumbbell across your body towards your left shoulder, while keeping your elbow close to your torso.
Slowly lower the dumbbell back to the starting position.
Repeat the movement on the other side by curling the left dumbbell across your body towards your right shoulder.
Continue alternating sides for the desired number of repetitions.

Using momentum to swing the weights instead of controlling the movement.
Allowing the elbows to flare out to the sides instead of keeping them close to the body. - Dropping the shoulders or arching the back during the exercise.
Using weights that are too heavy, compromising form and risking injury.

Focus on squeezing the biceps at the top of the movement for maximum contraction.
Keep a slow and controlled tempo to fully engage the muscles. - Choose a weight that allows you to perform the exercise with proper form.
Incorporate cross body hammer curls into your arm workout routine for variety and muscle confusion.

Primary Muscles: Biceps brachii, Brachialis - Secondary Muscles: Forearms