Arms · Isolation

Cross-Body Hammer Curl

A neutral-grip dumbbell curl across the chest that trains the brachialis and brachioradialis.

MAIN MUSCLE
Brachialis
ALSO WORKS
Biceps, Brachioradialis
EQUIPMENT
Dumbbell
LEVEL
Beginner
REPS
10-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand holding a dumbbell in each hand at your sides with palms facing your thighs.

  2. Keep one elbow close to your ribs and curl that dumbbell across your body toward the opposite shoulder.

  3. Pause for a second at the top with the thumb still pointing up.

  4. Lower in about two seconds, then repeat with the other arm.

COMMON MISTAKES

  • Rotating the torso to help the dumbbell up; keep the chest facing forward.
  • Turning the palm up during the curl; keep the neutral grip from start to finish.

TIPS

  • Alternate arms and fully straighten the working arm before starting the next rep.

QUESTIONS

Which muscles does Cross-Body Hammer Curl work?

The main muscle is Brachialis. It also works Biceps, Brachioradialis.

How many reps should I do?

FORGE suggests 10-12 reps for Cross-Body Hammer Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Cross-Body Hammer Curl?

These train the same muscles: Hammer Curl, Reverse Curl.