Cross-Body Hammer Curl
How to do it
Starting position
- Stand upright with your feet shoulder-width apart
- Hold the dumbbells with your palms facing toward your body
- Pull your shoulders back and look straight ahead
- Tuck your elbows lightly against your sides
Movement
- Curl the dumbbell toward the opposite side of your chest
- Contract until your elbow is fully bent
- Slowly lower down, maintaining muscle tension
Breathing
Exhale as you lift the dumbbell and inhale as you lower it
Trainer tips
- Lift toward the opposite side of your chest with a neutral grip
- Keep your elbow position pinned
- Pause briefly at the top
Cautions
- Bending your wrists can injure ligaments, so keep them straight
- Arching your back excessively with heavy weight can cause lower back pain, so choose an appropriate weight
- Twisting the torso while using momentum
- Swinging the dumbbells into your body
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Biceps Forearms |
|---|---|
| Equipment |  Dumbbell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps (one side at a time) |
37 similar exercises
Representative exercise: Cross-Body Hammer Curl
- Hammer Curl
- Dumbbell Seated Hammer Curl
- Dumbbell Seated Inner Biceps Curl
- Dumbbell Standing Inner Biceps Curl
- Dumbbell Seated Upper Half Biceps Curl
- Cable Rope Hammer Curl
- Kettlebell Standing Hammer Curl
- Dumbbell Hammer Curl (version 2)
- Dumbbell Alternate Seated Hammer Curl
- Dumbbell One Arm Standing Hammer Curl
- Dumbbell Cross Body Hammer Curl (Version 2)
- Dumbbell Standing Inner Biceps Curl (version 2)
- Cable Rope Hammer Curl (Demo 2)
- Dumbbell Alternate Hammer Strict Curl (Demo 2)
- Cable Standing One Arm Hammer Curl with Rope Attachment
- Dumbbell 21s
- Dumbbell Lying Supine Curl
- Dumbbell Strict Hammer Curl
- Dumbbell Waiter Biceps Curl
- Dumbbell Preacher Hammer Curl
- Dumbbell Standing Hammer Curl
- Kettlebell Standing Crush Curl
- Dumbbell Split Stance Biceps Curl
- Cable Cross Body Hammer Curl
- Band Standing Hammer Curl
- Resistance Band Hammer Curl
- EZ Barbell 21s
- Bottle Weighted Alternate Hammer Curl
- Dumbbell Incline Hammer Curl
- Dumbbell Prone Incline Hammer Curl
- Dumbbell Prone Incline Alternate Hammer Curl
- Dumbbell Alternate Strict Hammer Curl
- Band Incline Hammer Curl
- Band Prone Incline Hammer Curl
- Dumbbell Incline Alternate Hammer Curl
- Dumbbell Single Arm Curl with Isometric Hold
- Band Incline Alternate Hammer Curl
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell 21sHarderDumbbell Drag CurlHarderBand Standing Single Arm Biceps CurlSimilar exerciseCable One Arm Biceps CurlSimilar exerciseDumbbell Incline Biceps CurlSimilar exerciseMachine Biceps CurlSame muscle · different equipmentBarbell CurlSame muscle · different equipmentWeighted Plate Standing Biceps CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.