Cross Body Hammer Curl How To Exercise Guide

Video Demonstration

The Cross Body Hammer Curl is a POulling Isolation Strength training exercise.

You should have several months training and a solid foundation of muscle from compound movements before adding this exercise into your training routine.

If you have just started lifting you should focus on heavy compound movements like Deadlifts, and Rows before you add this lift to your routine.

In this article, we will cover how you the perform the Cross Body Hammer Curl with video, image and a written step by step description.

Its difficulty level, optional and required equipment, and the different muscles that get worked.

The various benefits that you get when it gets added into your training routine, and some different training tips to ensure you are getting the most out of this exercise when you are performing it.

Cross Body Hammer Curl How to Guide

Image Example

Step by Step Description

Step 1: Grab a dumbbell with each hand using an underhand grip. Stand straight up and put your down at the sides of your body with the palms of your hands facing in towards your body.

Step 2: Keep the palm of your hand facing in and without twisting your arm, exhale and curl the dumbbell of your left arm up towards your right shoulder. Keep curling the dumbbell towards your shoulder until the top of the dumbbell touches the shoulder. Hold the weight there and squeeze your bicep for about one second.

Step 3: Inhale and use a slow and controlled movement to lower the dumbbell through the same path that you lifted the dumbbell. Now repeat the same steps with your right arm.

Congratulations you have now completed one repetition of the Cross Body Hammer Curl.

Difficulty Level

The Cross Body Hammer Curl is a beginner difficulty exercise.

Equipment Required

To do this exercise, you will need a pair of dumbbells.

Muscles Worked

The muscles that get worked when you perform this exercise are your biceps and forearms.

Unlike the traditional Hammer Curl, this variation adds extra emphasis on the brachialis. Most people also find that it places more tension on the forearms.

Benefits of the Cross Body Hammer Curl

This exercise will help you to create a balance between your upper and lower areas of your arms.

It is one of the best exercises for hitting the outside of your biceps. It hits the muscles between your triceps and biceps (the brachialis) pushing your biceps up and creating a larger bicep peak.

• Cross Body Hammer Curl Variations

• Incline Hammer Curls Guide
• Alternating Hammer Curls

• Alternate Exercises

• Reverse Cable Curls
• Close Grip Barbell Curl
• Drag Curls
• Standing Preacher Curl

Closing

If you are trying to add some extra size to your arms, this lift will get your arm development where it needs to be.

This exercise should get added on either you pull or arm day. It also needs to be added near the end of your training routine after you have completed all of your compound movements.