10 Best Cross Body Hammer Curl Alternatives for Home Gyms

The Cross Body Hammer Curl is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell One Arm Standing Hammer Curl, the Dumbbell Waiter Biceps Curl and the Dumbbell Hammer Curl. Seven harder versions, among them the Dumbbell Standing One Arm Curl (Over Incline Bench) and the Dumbbell Standing Preacher Curl, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cross Body Hammer Curl

Cross Body Hammer Curl
Primary muscle
Biceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Cross Body Hammer Curl
  1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
  2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
  3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
  4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
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Ranked Cross Body Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Cross Body Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell One Arm Standing Hammer CurlPlay demonstration

    1. Dumbbell One Arm Standing Hammer Curl

    98% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    Pick this when you want to work the biceps with more balance to manage.

    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing your torso.
    2. Keep your elbows close to your torso and your upper arms stationary.
    3. Exhale and curl the weights while contracting your biceps.
    4. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Cross Body Hammer Curl
    • Equipment: free weights, the same as the Cross Body Hammer Curl
    • Body position: standing, the same as the Cross Body Hammer Curl
    • Balance: harder to stay steady on than the Cross Body Hammer Curl
  2. Dumbbell Standing One Arm Curl (Over Incline Bench)Play demonstration

    Progression

    2. Dumbbell Standing One Arm Curl (Over Incline Bench)

    96% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    Pick this when you want a harder version that still works the biceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
    2. Place your other hand on an incline bench for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Cross Body Hammer Curl
    • Equipment: free weights, the same as the Cross Body Hammer Curl
    • Body position: standing, the same as the Cross Body Hammer Curl
  3. Dumbbell Standing Preacher CurlPlay demonstration

    Progression

    3. Dumbbell Standing Preacher Curl

    96% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
    2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Cross Body Hammer Curl
    • Equipment: free weights, the same as the Cross Body Hammer Curl
    • Body position: standing, the same as the Cross Body Hammer Curl
  4. Dumbbell One Arm Reverse Spider CurlPlay demonstration

    Progression

    4. Dumbbell One Arm Reverse Spider Curl

    95% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in one hand, palm facing down and arm fully extended.
    2. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by flexing your elbow.
    3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    4. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Cross Body Hammer Curl
    • Equipment: free weights, the same as the Cross Body Hammer Curl
    • Body position: standing, the same as the Cross Body Hammer Curl
  5. Dumbbell Waiter Biceps CurlPlay demonstration

    5. Dumbbell Waiter Biceps Curl

    95% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation

    The same equipment, taken with an underhand grip.

    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing forward.
    2. Keep your upper arms close to your body and your elbows tucked in.
    3. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
    4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Cross Body Hammer Curl
    • Equipment: free weights, the same as the Cross Body Hammer Curl
    • Body position: standing, the same as the Cross Body Hammer Curl
  6. Dumbbell Standing Concentration CurlPlay demonstration

    Progression

    6. Dumbbell Standing Concentration Curl

    94% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.
    2. Place your opposite hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Cross Body Hammer Curl
    • Equipment: free weights, the same as the Cross Body Hammer Curl
    • Body position: standing, the same as the Cross Body Hammer Curl
    • Balance: harder to stay steady on than the Cross Body Hammer Curl
  7. Dumbbell Standing One Arm Concentration CurlPlay demonstration

    Progression

    7. Dumbbell Standing One Arm Concentration Curl

    94% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
    2. Place your free hand on your thigh for support.
    3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
    4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly lower the dumbbell back to the starting position.
    7. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Cross Body Hammer Curl
    • Equipment: free weights, the same as the Cross Body Hammer Curl
    • Body position: standing, the same as the Cross Body Hammer Curl
    • Balance: harder to stay steady on than the Cross Body Hammer Curl
  8. Dumbbell Standing One Arm Reverse CurlPlay demonstration

    Progression

    8. Dumbbell Standing One Arm Reverse Curl

    94% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand with an overhand grip.
    2. Keep your arm fully extended and close to your body, with your palm facing down.
    3. Slowly curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Cross Body Hammer Curl
    • Equipment: free weights, the same as the Cross Body Hammer Curl
    • Body position: standing, the same as the Cross Body Hammer Curl
    • Balance: harder to stay steady on than the Cross Body Hammer Curl
  9. Dumbbell Standing Zottman Preacher CurlPlay demonstration

    Progression

    9. Dumbbell Standing Zottman Preacher Curl

    94% match
    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing forward.
    2. Place your upper arms against the preacher bench and keep your elbows slightly bent.
    3. Curl the dumbbells up towards your shoulders while keeping your upper arms stationary.
    4. At the top of the movement, rotate your wrists so that your palms are facing downward.
    5. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as well.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Cross Body Hammer Curl
    • Equipment: free weights, the same as the Cross Body Hammer Curl
    • Body position: standing, the same as the Cross Body Hammer Curl
  10. Dumbbell Hammer CurlPlay demonstration

    10. Dumbbell Hammer Curl

    94% match
    • Biceps
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up straight with a dumbbell in each hand, palms facing your torso.
    2. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
    3. This will be your starting position.
    4. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
    5. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.
    6. Hold the contracted position for a brief pause as you squeeze your biceps.
    7. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
    8. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Cross Body Hammer Curl
    • Equipment: free weights, the same as the Cross Body Hammer Curl
    • Body position: standing, the same as the Cross Body Hammer Curl

Why You Might Need a Cross Body Hammer Curl Alternative

You may need substitutes for joint pain, lack of dumbbells, or to emphasize different muscle pathways. Cross Body Hammer Curls use a neutral grip and a diagonal curl path that shifts load from the biceps long head to brachioradialis and brachialis; substitutes should preserve neutral wrist alignment to maintain that activation. Use cables or neutral-grip variations when wrist or elbow irritation occurs, and pick unilateral moves to correct imbalances. Technique cue: keep the elbow stationary and avoid shoulder swing to isolate elbow flexors and protect the rotator cuff.

Cross Body Hammer Curl FAQ

What muscles does Cross Body Hammer Curl work?

The Cross Body Hammer Curl primarily targets the brachioradialis and brachialis with secondary activation of the biceps brachii. The neutral grip shifts torque away from forearm supination, so emphasize elbow flexion by keeping the wrist neutral and the elbow pinned to the torso.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology