Cross Body Hammer Curl (Band)

An isolation curl variation with a neutral grip that targets the biceps, brachialis, and forearms using a resistance band.

Instructions

1. Stand with a resistance band under both feet, feet shoulder-width apart.
2. Hold one end of the band in each hand with a neutral grip (palms facing inward).
3. Keep your elbows close to your sides throughout the movement.
4. Curl the band upward, bringing your hands toward your shoulders.
5. The movement should be diagonal, crossing slightly across your body.
6. Squeeze your biceps and brachialis at the top.
7. Lower the band back to the starting position in a controlled manner.

Tips

• The neutral grip emphasizes the brachialis and reduces stress on the wrist.
• Keep your elbows stationary; movement should only occur at the elbow joint.
• Perform repetitions on both sides equally for balanced development.
• Avoid using momentum; control the weight throughout the movement.
• This variation is effective for developing well-rounded arm development.