Dumbbell Cross Body Hammer Curl exercise animation (Hombre)

Dumbbell Cross Body Hammer Curl

Músculo objetivo
Brachioradialis
Músculos sinergistas
Biceps Brachii, Brachialis
Equipamiento
Dumbbell
Parte del cuerpo
Forearms
Tipo
Strength

The dumbbell cross body hammer curl is a single-arm forearm and arm exercise that primarily targets the brachioradialis, with strong assistance from the biceps brachii and brachialis. Using a neutral (hammer) grip and curling each dumbbell across your body toward the opposite shoulder, it builds forearm thickness and elbow-flexion strength that carries over to grip and pulling work.

Cómo hacer el Dumbbell Cross Body Hammer Curl

  1. 1Stand tall holding a dumbbell in each hand at your sides with a neutral grip, palms facing your thighs.
  2. 2Keep your chest up, core braced, and your upper arms pinned against your sides.
  3. 3Curl one dumbbell up and across your body toward your opposite shoulder, keeping the palm facing inward throughout.
  4. 4Stop just short of the dumbbell touching the front of your shoulder, squeezing the forearm and biceps at the top.
  5. 5Lower the dumbbell under control back to your side along the same diagonal path.
  6. 6Repeat with the other arm, alternating sides for your target reps.
  7. 7Finish your final rep, then lower both dumbbells to your sides with control.

Consejos de técnica

  • Keep your wrist locked in a neutral position so the brachioradialis and forearm do the work, not your wrist.
  • Move only at the elbow — keeping your upper arm still prevents your shoulder from swinging the weight up.
  • Control the lowering phase for two to three seconds to maximize tension on the brachioradialis and brachialis.
  • Use a weight you can curl across your body without leaning back or rocking your torso.

Errores comunes

  • Swinging the torso or using momentum to heave the dumbbell up, which shifts load off the forearm and risks lower-back strain.
  • Letting the elbow drift forward or flare out, which turns the movement into a front raise and loses brachioradialis tension.
  • Rotating the wrist toward a palm-up curl, which recruits the biceps more and reduces the brachioradialis emphasis the hammer grip provides.
  • Cutting the range short and never fully extending the arm at the bottom, robbing the lift of its stretch and strength benefit.

Preguntas frecuentes

What muscles does the dumbbell cross body hammer curl work?

It primarily works the brachioradialis (the forearm muscle running along the thumb side), with the biceps brachii and brachialis assisting to flex the elbow.

How is it different from a regular hammer curl?

Both use a neutral grip, but the cross body version curls the dumbbell diagonally toward the opposite shoulder instead of straight up. That path increases the stretch and tension on the brachioradialis and brachialis.

Is the dumbbell cross body hammer curl good for beginners?

Yes. The neutral grip is easy on the wrists and elbows, and working one arm at a time helps you learn strict form. Start light to keep your upper arm still and avoid swinging.

How many sets and reps should I do?

For arm and forearm growth, 3 to 4 sets of 8 to 12 reps per arm with a controlled tempo works well. Use a weight that lets you keep your upper arm fixed throughout.

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