What is the benefit of curling across the body?

The diagonal path places a greater emphasis on the brachialis and the long head of the bicep. This helps build the width of the arm and creates a more prominent peak.

How heavy should the dumbbells be for this exercise?

Select a weight that allows for strict form without swaying your hips. Since this is an isolation movement, moderate to high repetitions usually provide better results than maximum heavy lifting.

Can I perform this exercise seated?

Yes, performing the move seated on a bench provides more stability and reduces the ability to use momentum from your legs. This can be helpful if you find yourself cheating on the standing version.

How to Do Cross Body Hammer Curls: Proper Form Guide

Master the cross body hammer curl to build thicker arms. Learn the correct technique, common mistakes, and benefits for your biceps and forearms.

How to Perform

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

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

Primary movers

Biceps

Stabilizers

Brachialis
Brachioradialis
Forearms

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Biceps · Arms