Arms / Beginner / Isolation (single joint)

Cross Body Hammer Curl

A dumbbell isolation exercise for the biceps, with the forearms assisting.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Dumbbells

Movement pattern

Elbow flexion (curl), Trunk rotation

Level

Beginner

Type

Arms, Isolation (single joint)

How to do it

1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

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