BICEPS · DUMBBELL
How to do the cross body hammer curl
The cross body hammer curl trains your biceps, with help from your forearms. Here is how to do it with good form.
Step by step
- Grab a pair of dumbbells and stand tall.
- Have your feet in a normal stance, arms to your sides, and palms facing your body.
- Bring your shoulders back, squeeze your buttocks, and take a breath.
- Curl one dumbbell across your body and in front of your chest as you breathe out.
- Extend your arm as you breathe in.
- Curl the other dumbbell and alternate until you finish the set.
Muscles worked
| Primary | Biceps |
|---|---|
| Secondary | Forearms |
| Equipment | Dumbbell |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the cross body hammer curl
- 6-Week Bigger Arms3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your biceps
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