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Dumbbell Cross Body Hammer Curl animation

How to do the Dumbbell Cross Body Hammer Curl

ForearmsDumbbellIntermediate

The dumbbell cross body hammer curl is a precision movement that builds dense forearm and brachioradialis strength by shifting the mechanical angle of the curl across your midline. Master this lift and you will develop the thick, functional forearms that carry over to every pull and grip demand in your training.

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Muscles worked

Primary
Forearms
Secondary
Grip

Step-by-step

  1. Stand tall with a dumbbell in one hand, neutral grip, arm hanging at your side with your core braced.
  2. Curl the dumbbell diagonally across your body toward the opposite shoulder, keeping your elbow pinned close to your hip throughout.
  3. Squeeze hard at the top when the dumbbell reaches chest height opposite the working arm, then lower under full control.
  4. Complete all reps on one arm before switching, maintaining the same strict diagonal path on every rep.

Common mistakes

  • Swinging the elbow forward away from the hip, which turns this into a standard curl and kills brachioradialis tension — keep the elbow anchored to your side on every rep.
  • Rushing the eccentric by dropping the dumbbell back to the start, which wastes half the muscle-building stimulus — take at least two full seconds lowering the weight.
  • Rotating the wrist during the curl to supinate the forearm, which defeats the purpose of the neutral hammer grip — maintain a locked neutral wrist from start to finish.

Pro tip — At the top of each rep, think about pulling your pinky slightly inward toward your opposite hip rather than simply curling upward — this subtle rotation maximizes brachioradialis recruitment without breaking your neutral wrist position.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Forearms exercises

Barbell Wrist Reverse Curl (VERSION 2)Barbell Wrist Reverse Curl (VERSION 2)Barbell Reverse CurlBarbell Reverse CurlBarbell Reverse Preacher CurlBarbell Reverse Preacher CurlBarbell Reverse Wrist CurlBarbell Reverse Wrist CurlBarbell Standing Reverse Grip CurlBarbell Standing Reverse Grip CurlBarbell Wrist Curl (VERSION 2)Barbell Wrist Curl (VERSION 2)
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