The dumbbell cross-body hammer curl is an excellent isolation exercise for the bicep, brachialis, and brachioradialis muscles. Now, this is a great exercise for anyone as it’s very simple to do and the results speak for themselves, so it’s recommended to include this exercise in every arm routine for maximum gains.
But, starting light is highly recommended before progressing to heavier weights with this exercise since the biceps is a vulnerable muscle under heavy resistance loads.
So, make sure to use proper form while training to reap the best results possible.
In This Exercise:
- Target Muscle Group: Biceps, Brachialis, and Brachioradialis
- Type: Strength
- Mechanics: Isolation
- Equipment: Dumbbell
- Difficulty: Beginner
- Stand with feet shoulder width-distance apart while holding a dumbbell in each hand with a neutral grip.
- Then, curl one dumbbell with your left arm across your body, and squeeze your biceps at the top.
- Now, slowly lower the dumbbell down until your arm is almost fully extended.
- Complete the desired number of reps for the left arm.
- Repeat for the right arm.
- Alternate between both arms for sets.
Variations & Tips:
- You can alternate reps between your left and right arm to complete one set.
- Try to not swing during the exercise but using slight momentum is acceptable.
- Avoid locking out your elbows at the bottom of the curl.
- The cross-body hammer curl works the biceps, brachialis, and brachioradialis muscles.