What is the benefit of curling across the body versus a standard hammer curl?

The cross-body angle places a greater emphasis on the brachialis and brachioradialis while slightly reducing the involvement of the long head of the biceps. This helps build the thickness of the outer arm and improves grip strength.

How heavy should I lift for this exercise?

Because this exercise targets smaller stabilizer muscles and the brachialis, it is best to use a moderate weight that allows for 8 to 12 controlled repetitions. Prioritize form over total weight to avoid using your shoulders to move the dumbbell.

Can I perform this exercise while seated?

Yes, performing the cross-body hammer curl while seated on a bench provides more stability and can help prevent the use of momentum from the legs and hips. The movement path across the chest remains the same.

Dumbbell Cross-body Hammer Curl Guide

Master the cross-body hammer curl to build thicker arms. Learn proper technique, avoid common mistakes, and target your brachialis effectively.

How to Perform

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

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

Primary movers

Brachialis

Stabilizers

Biceps Brachii
Brachioradialis
Forearm Flexors

Related Guides

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

Brachialis · Arms