Arms / Beginner / Isolation (single joint)

Cross-Body Hammer Curl

An alternating neutral-grip dumbbell curl across the body, targeting the brachialis, brachioradialis and biceps.

At a glance

Primary

Biceps, Forearms & grip

Equipment

Dumbbells

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Stand holding a dumbbell in each hand at your sides, palms facing your body.
2. Keeping the neutral grip, curl one dumbbell up and across your body toward the opposite shoulder.
3. Squeeze, then lower it back to your side.
4. Alternate arms.

Tips

• Keep the upper arm close to the torso.
• Avoid twisting the torso.

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