Exercise guide
Dumbbell Cross Body Hammer Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
This variation targets the brachialis and brachioradialis, building thickness in the upper arm and forearm by curling the weight across the torso. It provides a unique angle of tension that emphasizes the outer arm more than a standard hammer curl.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
- Hold a dumbbell in each hand at your sides with a neutral grip (palms facing your thighs).
- Pull your shoulders back and down, engaging your core to keep your torso upright and stationary.
How to do it
- Keeping your palm facing your body, curl one dumbbell across your chest toward the opposite shoulder.
- Exhale as you lift and squeeze your bicep and forearm at the peak of the movement.
- Inhale as you slowly lower the weight back to the starting position using a controlled 2-second tempo.
- Repeat the movement with the opposite arm, alternating sides until the set is complete.
Form checklist
- Maintain a neutral 'thumb-up' grip throughout the entire range of motion.
- Keep your elbow tucked against your side; do not let it swing forward or flare out.
- Keep your torso completely still; avoid using momentum or swinging your hips to lift the weight.
- Ensure the dumbbell travels across the plane of your chest rather than straight up to the shoulder.
Pro tips
- Focus on the mind-muscle connection with the brachialis (the muscle under the bicep) by squeezing hard at the top of the rep.
- Keep your wrists stiff and neutral to ensure the tension remains on the forearm and upper arm rather than the wrist joint.
Make it harder
- Implement a 3-4 second eccentric (lowering) phase to increase time under tension for the brachioradialis.
- Add a 2-second isometric pause at the peak of the contraction near the opposite shoulder.
Frequently asked
- What muscles does the dumbbell cross body hammer curl work?
- The dumbbell cross body hammer curl primarily targets the biceps.
- What equipment do you need for the dumbbell cross body hammer curl?
- The dumbbell cross body hammer curl uses dumbbell.
- Is the dumbbell cross body hammer curl good for beginners?
- The dumbbell cross body hammer curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.