Strength Training · Bodybuilding
Cross-Body Hammer Curl
The cross-body hammer curl is a dumbbell curl that travels diagonally toward your opposite shoulder with a thumb-up grip. It trains your upper arms and forearms.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart.
- Hold a dumbbell at one side with your arm extended, palm facing your thigh.
- Curl the dumbbell toward the opposite side of your chest, keeping your upper arm close to your ribs.
- Lower the dumbbell along the same diagonal until your elbow is straight.
Form cues
- Keep your wrist straight.
- Keep your shoulders level.
- Exhale as you lift.
Common mistakes
- Swinging your torsoUse a lighter dumbbell so your hips and torso stay still throughout the curl.
- Forcing the dumbbell to touch your chestEnd the lift where your elbow comfortably bends without rolling your shoulder forward.
- Dropping the weightTake about two seconds to lower the dumbbell rather than letting gravity pull it down.
Safety
Excessive weight or jerking through the curl can strain your elbow or wrist, especially as you fatigue.
- Do a light warm-up set before your working sets.
- Increase weight in small increments only when all repetitions feel controlled.
- Stop the set if you feel sharp pain in your elbow, wrist, or shoulder.
If you have ongoing elbow, wrist, or shoulder symptoms, ask a physiotherapist about a comfortable grip and range before adding load.
Muscles worked
Primary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per arm
- Rest
- 1 min
Finish each set with enough strength left for about two more clean repetitions.