Hammer Curl - Cross Body (Dumbbell)

Curl a dumbbell across your body with a neutral grip, bringing it toward the opposite shoulder to emphasize the brachialis and long head of the bicep.

Quick facts

Difficulty: Easy
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: High
Calorie Burn: Low-Medium

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

Unilateral

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 with feet shoulder-width apart.
- Hold a dumbbell in one hand at your side with a neutral (hammer) grip, palm facing your thigh.
Step 2Starting Position
- Stand tall with your core engaged.
- Keep your elbow close to your torso.
Step 3Execution
- Curl the dumbbell up and across your body toward the opposite shoulder.
- Keep the movement controlled and avoid swinging.
- Squeeze the bicep and brachialis at the top for a moment.
- Slowly lower the dumbbell back to the starting position.
- Complete all reps on one arm before switching.