Arms
Dumbbell Cross-body Hammer Curl
Build thicker arms and stronger forearms by shifting your range of motion across the midline of the body.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your torso.
Keep your shoulders back and chest up to maintain a neutral spine throughout the movement.
While keeping your palm facing inward, curl one dumbbell toward the opposite shoulder in a diagonal path across your chest.
Contract your bicep and brachialis at the top of the movement for one second before slowly lowering the weight.
Return the dumbbell to the starting position at your side with full elbow extension.
Repeat the movement with the opposite arm and continue alternating for the duration of the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Swinging the torso to create momentum instead of using the arms.
- Allowing the elbow to drift forward or away from the body during the curl.
- 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.