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Dumbbell Cross Body Hammer Curl (Version 2)

Dumbbell Cross Body Hammer Curl (Version 2)

The Dumbbell Cross Body Hammer Curl (Version 2) is a fantastic exercise that targets the biceps brachii muscle, helping you achieve strong, toned arms. This variation of the traditional hammer curl adds an additional rotational component, which involves more muscle fibers and enhances overall bicep development. By holding a dumbbell in each hand, palms facing toward your body, you start with your arms extended at your sides. As you curl the weights upward, you simultaneously cross your hands in front of your body, rotating your palms to face outward. The twisting motion engages not only the biceps but also the brachialis and brachioradialis muscles, providing a comprehensive workout for your upper arms. The Dumbbell Cross Body Hammer Curl (Version 2) is highly effective in building muscle and increasing strength in the biceps, contributing to functional movements like pulling, lifting, and carrying. Additionally, this exercise can help improve grip strength, as the hammer grip recruits muscles in the hands and forearms. To maximize the benefits of this exercise, it's essential to use proper form and maintain control throughout the movement. Focus on a slow and controlled lifting and lowering phase to keep tension on the biceps. Start with a weight that challenges you but allows for proper technique, gradually increasing the resistance as you become more comfortable and strong. Incorporating the Dumbbell Cross Body Hammer Curl (Version 2) into your training routine will not only enhance the aesthetics of your arms but also improve your overall upper body strength. Remember to always warm up before starting any workout and consult with a professional trainer to ensure the exercise is appropriate for your fitness level and goals.


  • Stand up straight with a dumbbell in each hand, palms facing your body.
  • Extend your arms fully, with a slight bend in your elbows, and your palms facing your thighs.
  • While keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted, and the dumbbells are at shoulder level.
  • Hold the contracted position for a brief pause as you squeeze your biceps.
  • Inhale and slowly begin to lower the dumbbells back to the starting position.

Tips & Tricks

  • 1. Focus on the mind-muscle connection to effectively target the biceps during the curl movement.
  • 2. Start with lighter weights and gradually increase the resistance to avoid straining the muscles.
  • 3. Keep your core engaged and maintain proper posture throughout the exercise to maximize stability and prevent any potential injury.
  • 4. Control the movement by using a slow and controlled tempo during both the concentric and eccentric phases.
  • 5. Ensure that your wrist stays in a neutral position to protect the joints and promote optimal muscle activation.
  • 6. Incorporate variety into your routine by alternating between different grip positions, such as supinating or pronating the wrists during the movement.
  • 7. Avoid swinging or using momentum while performing the exercise to ensure that the biceps are effectively targeted.
  • 8. Breathe continuously throughout the exercise, exhaling during the exertion phase and inhaling during the eccentric phase.
  • 9. Prioritize quality over quantity by focusing on the proper form and technique rather than trying to lift heavy weights.
  • 10. Allow for adequate rest and recovery between sets to optimize muscle growth and prevent overuse injuries.

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