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Biceps · Dumbbell

Cross Body Hammer Curl

An isolation movement that trains your biceps, done with a dumbbell. Your forearms help out.

EquipmentDumbbell
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Cross Body Hammer Curl muscles worked, front viewCross Body Hammer Curl muscles worked, back view
BicepsPrimaryForearmsSecondary

How to do it

  1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
  2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
  3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
  4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

More biceps exercises

Cable Hammer CurlsIncline Hammer Curls21s Bicep CurlAlternate Hammer Curl
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