10 Best Dumbbell Cross Body Hammer Curl Alternatives for Home or Gym

The Dumbbell 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 One Arm Standing Curl. Seven harder versions, among them the Dumbbell Standing Concentration Curl and the Dumbbell Standing One Arm Concentration Curl, are listed below as progressions rather than swaps.

Dumbbell Cross Body Hammer CurlWatch the Dumbbell Cross Body Hammer Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Cross Body Hammer Curl

The steps for the Dumbbell Cross Body Hammer Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Beginner · Isolation

  1. Stand up straight with a dumbbell in each hand, palms facing your body.
  2. Keep your elbows close to your torso and your upper arms stationary.
  3. Exhale and curl the weights while contracting your biceps, bringing the dumbbells across your body towards your opposite shoulder.
  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.

The 10 Best Dumbbell Cross Body Hammer Curl Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Cross Body Hammer Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell One Arm Standing Hammer CurlPlay demonstration

    1. Dumbbell One Arm Standing Hammer Curl

    99% match

    Biceps · Beginner · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    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 Dumbbell Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Cross Body Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Cross Body Hammer Curl
    • Body position: standing, the same as the Dumbbell Cross Body Hammer Curl
  2. Dumbbell Waiter Biceps CurlPlay demonstration

    2. Dumbbell Waiter Biceps Curl

    95% match

    Biceps · Beginner · Isolation

    The same equipment, taken with an underhand grip.

    • Dumbbell
    How to perform it
    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 Dumbbell Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Cross Body Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Cross Body Hammer Curl
    • Body position: standing, the same as the Dumbbell Cross Body Hammer Curl
  3. Dumbbell Standing Concentration CurlPlay demonstration

    Progression

    3. Dumbbell Standing Concentration Curl

    95% match

    Biceps · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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 Dumbbell Cross Body Hammer Curl
    • Primary muscle: biceps, the same as the Dumbbell Cross Body Hammer Curl
    • Equipment: free weights, the same as the Dumbbell Cross Body Hammer Curl
    • Body position: standing, the same as the Dumbbell Cross Body Hammer Curl

Why You Might Need a Dumbbell Cross Body Hammer Curl Alternative

You may swap the Dumbbell Cross Body Hammer Curl for several reasons: wrist or elbow irritation from the cross-body path, lack of dumbbells, or a need for variety to break plateaus. A neutral grip shifts load from the biceps long head toward the brachialis and brachioradialis, which can reduce supination stress and ease distal tendon strain. If you feel lateral elbow pain, choose a cable or machine variation and cue a controlled eccentric (3-4 seconds) with the elbow pinned to your side to limit shear at the joint and preserve targeted muscle activation.

Dumbbell Cross Body Hammer Curl FAQ

What muscles does Dumbbell Cross Body Hammer Curl work?

The move primarily recruits the brachialis and brachioradialis while still engaging the biceps brachii. Use a neutral (thumbs-up) grip and keep the elbow fixed to maximize brachialis activation and minimize supination.

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