Cross-Body Hammer Curl
Why it matters
The Cross-Body Hammer Curl builds strength and size in your biceps. As an isolation movement, it targets those muscles directly to build size and balance.
How to do it
- Choose a pair you can control for every planned rep and get them into position cleanly.
- Set a tall torso with your upper arms pinned against your sides.
- Start with your arms straight and the load under control.
- Bend your elbows and curl the load up while keeping your upper arms still.
- Squeeze at the top for a beat.
- Lower under control until your arms are straight.
Coaching cues
- Keep your elbows pinned to your sides throughout.
- Turn your pinky slightly up at the top to finish the squeeze.
- Lower all the way until your arm is straight each rep.
- Keep the tension on your biceps and stop your elbows from drifting forward.
- Control each dumbbell independently so your stronger side doesn’t take over.
Watch out for
-
Swinging the torso to start the load moving.
A torso swing starts the curl with momentum instead of your biceps.
Instead Stand tall and keep your upper arms fixed against your sides.
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Letting the elbows drift forward to lift the load higher.
Moving the elbows turns a curl into a partial front raise and takes tension off your biceps.
Instead Keep your elbows under your shoulders and stop the curl where your upper arm wants to move.
-
Cutting the lower-half of the range short.
Skipping the bottom half leaves strength and size on the table.
Instead Straighten your arm fully at the bottom of each rep.
The detail
- Tempo
- Curl with control and lower for about two counts.
- Breathing
- Exhale as you curl up, breathe in as you lower.
- Range of motion
- Move from a fully straight arm to a hard squeeze at the top. Take the biceps through its full working range each rep.
- Setting up
- Choose a pair you can control for every planned rep and get them into position cleanly.
- If you are new to it
- Pick a load you can lift without swinging your body.
- Once it is easy
- Slow the lowering phase to three counts to add time under tension.