Cross-body Hammer Curl
The cross-body hammer curl is a dumbbell exercise that targets the biceps and brachialis through a neutral-grip diagonal curl. The cross-body path increases forearm and brachialis engagement, contributing to overall arm thickness and grip strength.
How to do it
- Stand holding a dumbbell in each hand with arms extended and palms facing your torso.
- Curl the right dumbbell diagonally across your body toward your left shoulder.
- Pause at the top and squeeze the bicep.
- Slowly lower the dumbbell back to the starting position.
- Repeat with the left arm curling toward the right shoulder.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your palms facing inward throughout the movement.
- Curl the dumbbell diagonally toward your opposite shoulder.
- Keep your upper arms stationary at your sides.
- Squeeze your bicep firmly at the top of the curl.
- Lower the weight slowly and with control.
Breathing: Exhale as you curl the dumbbell upward, and inhale as you lower it back down with control.
Common mistakes
- Swinging your torso to lift the weight, which reduces bicep engagement and uses momentum.
- Moving your elbows forward as you curl, which shifts work away from your arms.
- Rushing the descent, which misses out on the muscle-building benefits of the lowering phase.
Muscles worked
Primary: biceps. Secondary: forearms, brachialis.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per side, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp wrist or elbow discomfort, ease off or choose a standard curl option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why curl across the body instead of straight up?
The diagonal path places extra emphasis on the brachialis and forearms, helping build balanced arm strength.
How heavy should my dumbbells be?
Start with a weight that allows you to complete your reps with good form, with the last two reps feeling challenging.
Can I do this exercise sitting down?
Yes, sitting on a bench helps prevent body swing and keeps the focus entirely on your arms.