Dumbbell Cross Body Hammer Curl

Dumbbell Cross Body Hammer Curl

The Dumbbell Cross Body Hammer Curl is an excellent exercise that targets the muscles of your arms, particularly the biceps brachii. As the name suggests, this exercise requires the use of dumbbells, making it great for both home and gym workouts. The cross body hammer curl is a variation of the traditional hammer curl, which emphasizes the brachialis and brachioradialis muscles in addition to the biceps. To perform the Dumbbell Cross Body Hammer Curl, you'll start with a dumbbell in each hand, palms facing your body. Stand tall with your feet shoulder-width apart and your core engaged. Keep your elbows close to your body and avoid swinging as you lift the dumbbells. The key here is to bring the dumbbell of one arm across your body towards the opposite shoulder, while simultaneously keeping the other arm still. Alternate between arms for each repetition, focusing on controlled and deliberate movements. By incorporating the Dumbbell Cross Body Hammer Curl into your workout routine, you can develop well-rounded arm strength and definition. This exercise engages multiple muscle groups, including the biceps, brachialis, and brachioradialis, leading to improved muscle balance and function. Remember to start with lighter weights and gradually increase the load as your strength improves. To maximize the benefits and safety of this exercise, ensure proper form throughout each repetition. Avoid excessive swinging or jerking motions, and instead, focus on controlled and smooth movements. Don't forget to breathe properly during the exercise, inhaling on the way down and exhaling on the way up. Whether you're aiming to build impressive biceps or enhance overall arm strength, the Dumbbell Cross Body Hammer Curl is a valuable addition to your exercise routine. As with any exercise, it's important to consult with a fitness professional to tailor it to your unique needs and abilities. Incorporate this exercise into a well-rounded arm workout to achieve your fitness goals.


  • Stand straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your thighs.
  • Keeping your upper arms still, exhale and curl the right dumbbell across your body towards your left shoulder, rotating your wrist as you lift.
  • Pause for a moment at the top of the movement, squeezing your bicep.
  • Inhale and slowly lower the dumbbell back to the starting position.
  • Repeat the curl with the left arm, crossing it over towards your right shoulder.
  • Continue alternating arms for the desired number of repetitions.
  • Remember to maintain proper form throughout, engaging your core and not using momentum to lift the weights.

Tips & Tricks

  • Start with a weight that challenges you but allows you to maintain proper form throughout the exercise.
  • Engage your core by keeping your back straight and your shoulders pulled back throughout the movement.
  • Keep your elbows close to your body and avoid swinging them during the exercise to ensure you're targeting the biceps effectively.
  • Perform the movement in a controlled and slow manner, focusing on the contraction of the biceps at the top of the movement.
  • Maintain a strong grip on the dumbbell throughout the exercise to prevent it from slipping out of your hand.
  • Ensure that you exhale during the curling motion and inhale as you lower the dumbbell back down.
  • To optimize results, vary the weight used and number of reps performed in each workout session.
  • Incorporate other bicep exercises into your routine to target the muscles from different angles and stimulate growth.
  • Remember to warm up before performing the dumbbell cross body hammer curl to prevent injuries and enhance performance.
  • Listen to your body and modify the exercise if needed to accommodate any physical limitations or discomfort.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine