Smart Workout Diary

Dumbbell Hammer Curl Cross Body

The cross-body dumbbell hammer curl is an arm isolation exercise performed with a neutral grip while lifting one dumbbell diagonally toward the opposite shoulder. It primarily trains the biceps and brachialis, with substantial involvement from the forearms. It supports arm strength and muscle development while reinforcing controlled elbow flexion.

Demonstration

Dumbbell Hammer Curl Cross Body — demonstration 1
Dumbbell Hammer Curl Cross Body — demonstration 2

Instructions

  1. Stand tall with feet about hip-width apart, holding a dumbbell in each hand at your sides with palms facing inward.
  2. Brace your torso, keep your chest lifted, and allow the arm being trained to remain close to your side with the elbow slightly in front of the hip.
  3. Curl one dumbbell diagonally across your body toward the opposite shoulder, keeping the thumb side of the hand facing upward and the elbow mostly fixed.
  4. Pause briefly near the shoulder without letting the weight touch it or shrugging the shoulder upward.
  5. Lower slowly along the same diagonal path until the arm is straight but not forcefully locked, then repeat with the other arm.
Muscle Group
Biceps
Other Muscle Groups
Brachioradialis
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Keep the wrist neutral; do not bend it back or curl it as the dumbbell rises.
  2. Avoid swinging your torso or driving the weight with the shoulder; reduce the load if this happens.
  3. Use a controlled lowering phase and keep both sides balanced in repetitions and load.
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