Cross-Body Dumbbell Hammer Curl

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.


  1. 26_A
    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.
  2. Cross-Body Dumbbell Hammer Curl
    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.

Trainer’s Tips

  • 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.