Cross Body Hammer Curl (Dumbbell)

A unilateral bicep curl variation using a neutral (hammer) grip where the dumbbell is curled across the body, targeting the bicep and brachialis.

Instructions

1. Stand upright with a dumbbell in one hand held at your side with a neutral grip (thumb facing forward).
2. Keep your elbow close to your torso and curl the dumbbell upward across your body toward the opposite shoulder.
3. Continue curling until your bicep is fully contracted and the dumbbell reaches chest height on the opposite side.
4. Pause briefly and squeeze the bicep.
5. Lower the dumbbell back to the starting position with control.
6. Complete all reps on one arm, then switch arms.

Tips

• Use a neutral grip (hammer grip) where the thumb points forward, not a traditional supinated grip
• Curl the dumbbell diagonally across your body toward the opposite shoulder
• Keep your core engaged and avoid excessive leaning or body swing
• This unilateral variation allows for greater focus on each arm independently
• The cross-body angle provides a different stimulus compared to standard curls
• Control the eccentric (lowering) phase to maximize time under tension
• Perform equal reps on both arms to maintain balance