Cross-Body Hammer Curl
Dumbbell hammer curl swept diagonally across the torso, loading the biceps, brachialis and forearms.
How to do it
- Hold a dumbbell in each hand at your sides with your palms facing your body.
- Stand tall with your feet hip width apart and your abs braced.
- Keep a small bend in the elbows and set your shoulders back and down.
- Curl one dumbbell diagonally across your chest toward the opposite shoulder.
- Squeeze at the top without letting the dumbbell touch your body.
- Lower under control to your side, then repeat with the other arm.
Key technique cue
Curl the dumbbell toward the opposite shoulder without twisting your torso.
Common mistakes
- ✕ Resting the dumbbell against the chest at the top, which unloads the arm mid rep.
- ✕ Rotating the torso to meet the dumbbell, which shortens the range the arm actually works.
- ✕ Letting the elbow swing forward, so the front of the shoulder lifts the weight.
- ✕ Shrugging the shoulder up as the dumbbell rises, which moves work to the traps.
Benefits
- ✓ Neutral grip loads the brachialis and brachioradialis alongside the biceps.
- ✓ One arm at a time makes side to side rep and load matching simple.
- ✓ Needs only a pair of dumbbells, so it fits home and hotel gym programs.
Progression: from easier to harder
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Step 1 You are here - Cross-Body Hammer Curl
- Alternate Hammer Curl
- Cable Rope Hammer Curl
- Dumbbell Hammer Curl
- Dumbbell Standing Single Arm Hammer Curl
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Step 2
About the exercise
The cross-body hammer curl, also called the pinwheel curl, holds a dumbbell with a neutral grip and curls it diagonally across the body toward the opposite shoulder. The neutral wrist keeps the brachialis and brachioradialis heavily involved alongside the biceps brachii, and the diagonal path keeps the dumbbell off the torso so the arm controls the weight instead of resting it. You work one arm at a time, which slows the set down and makes matching reps side to side straightforward. Keep the elbow close to your ribs and the shoulder still so the arm does the moving.
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