TETSUDumbbell Cross Body Hammer Curl
The Dumbbell Cross Body Hammer Curl is a dumbbell exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
dumbbell
How to do the Dumbbell Cross Body Hammer Curl
- Stand up straight with a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your torso and your upper arms stationary.
- Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Cross Body Hammer Curl work?
The Dumbbell Cross Body Hammer Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Dumbbell Cross Body Hammer Curl?
You need a dumbbell to perform the Dumbbell Cross Body Hammer Curl.
How many sets and reps of the Dumbbell Cross Body Hammer Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Cross Body Hammer Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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