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Exercise Library / Biceps / Cross Body Hammer Curl
💪 Biceps Beginner

Cross Body Hammer Curl

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3
Sets
12
Reps
Dumbbell
Equipment
5.00
Cal/min

🎯 Muscles Worked

🎯
Primary
biceps
➕
Secondary
brachialis

📋 How To Perform Cross Body Hammer Curl

1
Hold dumbbells with a neutral (palms-in) grip, standing tall.
2
Curl one dumbbell up and across your body toward the opposite shoulder.
3
Squeeze at the top, then lower under control back to your side.
4
Alternate arms, keeping your torso still — don't twist to assist the lift.
5
This angle emphasizes the outer bicep head and brachialis.

💪 More Biceps Exercises

Zottman Curl
intermediate
Preacher Curl
intermediate
Reverse Barbell Curl
beginner
Incline Dumbbell Curl
intermediate

❓ Frequently Asked Questions

What muscles does Cross Body Hammer Curl work?
Cross Body Hammer Curl primarily targets the biceps, with the brachialis working as secondary muscles.
How many sets and reps of Cross Body Hammer Curl should I do?
A typical starting point is 3 sets of 12 reps, adjusted based on your goal and experience level.
What equipment do I need for Cross Body Hammer Curl?
Cross Body Hammer Curl requires a dumbbell.

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