How to do the Dumbbell Cross Body Hammer Curl (Version 2)
BicepsDumbbellIntermediate
The dumbbell cross body hammer curl is a precision movement that targets the brachialis and brachioradialis alongside the biceps, building the kind of arm thickness that straight curls alone cannot deliver. Master the cross body path and you unlock a deeper, more complete contraction than standard hammer variations.
Add this to my personalized plan →Muscles worked
Primary
Biceps
Secondary
BrachialisForearms
Step-by-step
- Stand tall holding a dumbbell in each hand with a neutral grip, arms at your sides and core braced.
- Curl one dumbbell across your torso toward the opposite shoulder, keeping your elbow pinned close to your hip throughout the movement.
- Squeeze hard at the top when the dumbbell reaches chest height opposite your working arm, then lower under full control back to the start.
- Alternate arms with each rep, maintaining an upright torso and avoiding any lateral lean or momentum.
Common mistakes
- Swinging the torso to initiate the curl — brace your core and initiate every rep with your elbow flexion, not your back.
- Letting the elbow drift forward or outward during the cross body path — keep it anchored to your hip to maximize brachialis loading.
- Rushing the eccentric and dropping the weight down — control the descent for at least two counts to build real strength and size.
Pro tip — As the dumbbell crosses your midline, consciously pronate very slightly at the wrist just before the top — this subtle adjustment increases brachialis tension at peak contraction where most lifters lose recruitment.
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.
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