Dumbbell Cross Body Hammer Curl

Description

The dumbbell cross body hammer curl is a hammer curl variation where you curl each dumbbell across your body toward the opposite shoulder rather than straight up. The diagonal path increases the demand on the brachialis and brachioradialis while reducing involvement of the biceps brachii, making it one of the best exercises for adding visible thickness to the upper arm.

Muscle Group

Biceps, Forearms, Upper Arms

Equipment Required

Dumbbell

Dumbbell Cross Body Hammer Curl Instructions

Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body (neutral grip).
Pull your shoulders back, brace your core, and pin your elbows against your sides.
Curl the dumbbell in your right hand up and across your body toward your left shoulder. Keep the neutral grip — palm faces your body throughout.
End with the dumbbell at or just below your left shoulder. Squeeze hard for one second.
Lower the dumbbell under control along the same diagonal path back to the start position.
Once the right dumbbell is fully extended, repeat with the left dumbbell, curling across your body toward your right shoulder.
Continue alternating sides until you complete the desired total reps.
Keep both elbows pinned to your sides — only the forearm should move.

Dumbbell Cross Body Hammer Curl Form & Visual

Dumbbell Cross Body Hammer Curl Benefits

Heavily emphasizes the brachialis (the muscle under the biceps that adds arm thickness)
Builds the brachioradialis (largest forearm muscle)
Diagonal path forces strict form — easy to feel the target muscle
Often allows heavier loading than a standard hammer curl
Builds grip strength as a byproduct
Great variation to break monotony in arm training