Beginner
Cross-Body Dumbbell Hammer Curl
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Cross-Body Dumbbell Hammer Curl s a dumbbell exercise that primarily targets the biceps, brachialis, and forearm muscles. When performed correctly, cross-body dumbbell hammer curls can maximize your arm gains and help improve grip strength.
Exercise Instructions
-
Step 1
Stand with dumbbells in each hand. Your arms should be at your sides with your palms facing inwards. -
Step 2
Keeping your palms facing inwards and without twisting your arm, bend the dumbbell in your right hand towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the tension for a second. -
Step 3
Slowly lower the dumbbell along the same path as the inhalation and repeat the same movement for the left hand. -
Step 4
Continue alternating in this manner until you have completed the required number of repetitions for each arm.
Muscle Groups
Cross-Body Dumbbell Hammer Curl targets Biceps, Forearms as seen below.
Exercise Tips
- Perform the movement at a controlled pace, not allowing momentum to contribute.
- Do not allow your elbows to widen. Keep your elbows tight by your sides at all times.
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