Cross Body Hammer Curl: Video Tutorial & Exercise Guide
| Workout | Cross Body Hammer Curl |
| Primary Muscle Group | Biceps |
| Secondary Muscle Group | Forearms |
| Equipment Required | Dumbbell |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Cross Body Hammer Curl: Video Tutorial & Exercise Guide
Secondary Muscles Group
Cross Body Hammer Curl: Step-by-Step Guide
- Step 1: Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing your body). Keep your arms fully extended by your sides.
- Step 2: Engage your core and keep your shoulders back. Begin by curling one dumbbell across your body toward the opposite shoulder, keeping your elbow close to your torso.
- Step 3: Squeeze your biceps at the top of the movement as the dumbbell reaches the opposite shoulder. Avoid swinging or using momentum.
- Step 4: Slowly lower the dumbbell back to the starting position in a controlled manner.
- Step 5: Repeat the movement with the other arm, alternating sides for the desired number of repetitions.
Cross Body Hammer Curl: Overview
The Cross Body Hammer Curl is a variation of the traditional hammer curl that emphasizes the brachialis and brachioradialis muscles, along with the biceps. This exercise involves curling the dumbbell across the body, engaging both the biceps and forearms for increased arm strength and size.
This movement is highly effective for building thicker, stronger arms, and is particularly useful for targeting the brachialis, a muscle located underneath the biceps that helps add size and shape to the upper arm.
Cross Body Hammer Curls: Benefits
Cross Body Hammer Curls strengthen the brachialis and brachioradialis, improving the overall appearance of the arms and contributing to better grip strength. By targeting these muscles, you can develop thicker and more muscular forearms and biceps, giving your arms a fuller look.
This exercise also helps enhance grip strength and wrist stability, making it beneficial for a variety of other exercises such as deadlifts, pull-ups, and rows. Additionally, the neutral grip used in the hammer curl reduces strain on the wrists and elbows, making it a good option for those with joint discomfort.
Cross Body Hammer Curl: Pro Tips & Advanced Techniques
Focus on keeping your elbows close to your torso throughout the movement to isolate the brachialis and biceps. Avoid using momentum by keeping the movement slow and controlled, especially on the lowering phase (eccentric). For an extra challenge, hold the contraction at the top of the movement for 1-2 seconds, or use heavier dumbbells for fewer reps to build strength.
Cross Body Hammer Curls: Progression Plan
Beginner
Intermediate
Advanced
Cross Body Hammer Curl: Frequently Asked Questions (FAQs)
What muscles do Cross Body Hammer Curls target?
+Cross Body Hammer Curls primarily target the brachialis and brachioradialis muscles, but they also engage the biceps and forearms.
Are Cross Body Hammer Curls good for beginners?
+Yes, this exercise is suitable for beginners. Start with lighter dumbbells to master the movement and gradually increase the weight as your strength improves.
How often should I include Cross Body Hammer Curls in my routine?
+Incorporate this exercise into your arm workout 1-2 times per week, making sure to allow enough recovery time between sessions for optimal muscle growth.
What common mistakes should I avoid?
+Avoid swinging the dumbbells or using momentum to lift the weight. Keep your torso still and your elbows close to your body throughout the movement.
Can I use other equipment for Cross Body Hammer Curls?
+This exercise is most effective with dumbbells, but you can also use resistance bands for a similar effect. The key is maintaining the neutral grip to target the brachialis and brachioradialis muscles.
