Curl a dumbbell diagonally across your body with a neutral (hammer) grip, using elbow flexion to work the biceps and forearms. Move the weight toward the opposite shoulder each rep in a controlled path.
How to do the Cross Body Hammer Curl#
- Stand tall with feet about hip-width and hold a dumbbell at your side with a neutral (thumbs-up) grip.
- Brace your core and keep your upper arm steady with the elbow close to your torso.
- Exhale and curl the dumbbell diagonally across your body toward the opposite shoulder, focusing on flexing the elbow.
- Pause briefly at the top, then inhale and lower the weight slowly back to the starting position under control.
Muscles worked#
Common mistakes#
- Using body momentum or swinging the torso to lift the weight.
- Allowing the elbow to drift away from the side instead of remaining fixed.
- Rotating the wrist or supinating the hand during the curl.
- Lowering the weight too quickly and losing control.
