Arms
DB Cross Body Hammer Curls
A precise variation of the hammer curl designed to maximize brachialis development and forearm thickness.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with a dumbbell in each hand using a neutral grip where your palms face your thighs.
Keep your shoulders pinned back and maintain a slight bend in your knees for stability.
Exhale and curl one dumbbell across your body toward the opposite shoulder while keeping your palm facing inward.
Squeeze your bicep and forearm at the peak of the movement when the weight is near your chest.
Lower the weight back to the starting position along the same diagonal path in a slow and controlled manner.
Alternate arms and repeat the process until the desired number of repetitions is completed.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the torso to generate momentum rather than using the arm muscles.
- Allowing the elbow to drift forward away from the ribcage during the lift.
- Shortening the range of motion by not fully extending the arm at the bottom.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.