The cross-body dumbbell hammer curl targets the biceps with an emphasis on the forearms. This exercise creates balance between the upper and lower regions of the arms.
Grab a set of dumbbells, and let them hang at arm's length to your sides. Maintain an upright posture with palms are facing the body.
Slowly begin to curl one dumbbell up across your body to opposite shoulder. Make sure to keep palms facing inward, and squeeze bicep at the top position. Pause for one second and slowly lower back to the starting position.
Perform the movement with a controlled pace, not allowing momentum to contribute.
Do not allow the elbows to flare. Keep your elbows tight to your sides the entire time.