Cross Body Hammer Curl
A standing dumbbell curl done across the body toward the opposite shoulder with a neutral grip, adding a slight twist to a regular hammer curl. It suits beginners building basic arm strength.
How to do the cross body hammer curl
- Stand tall holding a dumbbell in each hand at your sides, palms facing your body.
- Keeping your palms facing in, curl the right dumbbell up and across toward your left shoulder.
- Touch the top of the dumbbell near your shoulder and hold the contraction for a moment, exhaling as you curl.
- Lower the dumbbell back down along the same path as you inhale.
- Repeat the same movement on the left side, alternating arms for the rest of the set.
Original library instructions (4 steps)
- Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- 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.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
Common mistakes
- Twisting the torso to help swing the dumbbell across; keep your body still and let the arm move.
- Rushing the lowering phase instead of controlling the dumbbell back down under tension.
- Doing far more reps on one side than the other; keep both arms even across the set.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps per arm, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps per arm, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your elbow close to your side as the dumbbell crosses the body, rather than letting it flare out.
- Choose a weight where the last couple of reps feel challenging while your form stays clean.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the cross body hammer curl good for beginners?
Yes. The neutral grip is comfortable on the wrists, and the diagonal path is a simple variation once a standard curl feels familiar.
What muscles does the cross body hammer curl work?
It mainly works the biceps, since this record does not list any secondary muscles for the exercise.
