Dumbbell Cross Body Hammer Curl
A standing dumbbell exercise for the elbow flexors, including the brachialis, brachioradialis and biceps. This variation uses a neutral grip and an alternating diagonal path across the torso, rather than a forward curl or a held-arm variation.
- Body part
- Biceps: all exercises
- Movement
- Flexion: all exercises
- Equipment
- Dumbbell: all exercises
What it trains
- Brachioradialis, Primary, 85%
- Biceps Long Head, Secondary, 50%
- Biceps Short Head, Secondary, 50%
- Lower Abs, Stabilizer, 25%
- Upper Abs, Stabilizer, 25%
- Obliques, Stabilizer, 25%
How to perform
Stand with a dumbbell in each hand and the palms facing inward.
Bend one elbow to bring that dumbbell diagonally toward the opposite shoulder without turning the torso.
Lower that dumbbell back beside the body under control.
Repeat with the other arm, keeping the non-working dumbbell lowered.
Tips
Keep the wrist aligned with the forearm.
Keep the upper arm near the torso and the shoulder quiet.
Choose a load that does not require a trunk swing.
Common mistakes
Rotating the torso to help lift the dumbbell.
Turning the palm upward and changing the neutral grip.
Holding the opposite arm curled instead of following the alternating source.
Dropping the dumbbell on the return.
Related exercises
Variations · 1
Dumbbell Hammer Curl
The same neutral grip, with simultaneous forward curls instead of an alternating cross-body path.
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