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Last updated March 5, 2026

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

Level: Beginner
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.

Alternatives & variations

Explore similar movements targeting the same muscles.

View all exercises

Biceps Curl (Cable)

Biceps Curl (Cable)

Biceps Curl (Dumbbell)

Biceps Curl (Dumbbell)

Hammer Curl - Cross Body (Dumbbell)

Hammer Curl - Cross Body (Dumbbell)

Outer Bicep / BrachialisBiceps

Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Outer Bicep / Brachialis