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Last updated March 5, 2026
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Biceps
Cross Body Hammer Curl (Dumbbell)
Curl a dumbbell across your body toward the opposite shoulder with a neutral grip. Emphasizes the brachialis and forearm more than a standard curl.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
outer bicep / brachialisbiceps
Secondary
upper forearmforearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Alternate
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with feet shoulder-width apart.
- Hold a dumbbell in one hand with a neutral grip (thumb facing forward).
- Let your arm hang naturally at your side.
- Step 2Starting Position
- Brace your core and keep your shoulders back and down.
- Elbow pinned to your torso — it should not drift forward.
- Keep your chest up and eyes forward.
- Step 3Execution
- Curl the dumbbell across your body, directing it toward the opposite shoulder.
- Keep the wrist neutral throughout — do not supinate.
- The cross-body path targets the brachialis and long head of the bicep more than a standard curl.
- Squeeze at the top for a one-count.
- Lower under control back to the starting position.
- Alternate sides each rep or complete one side before switching.