Dumbbell Cross Body Hammer Curl (Version 2) exercise animation (Hombre)

Dumbbell Cross Body Hammer Curl (Version 2)

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

The dumbbell cross body hammer curl (version 2) is a single-arm curl that uses a neutral (hammer) grip and a diagonal path across the body. It primarily targets the brachioradialis of the forearm, with strong help from the biceps brachii and brachialis, making it a go-to for building thicker forearms and arm size.

Cómo hacer el Dumbbell Cross Body Hammer Curl (Version 2)

  1. 1Stand tall holding a dumbbell in each hand with a neutral grip — palms facing your thighs and thumbs pointing forward.
  2. 2Brace your core, keep your chest up, and pin your upper arms against your sides.
  3. 3Keeping your wrist neutral, curl one dumbbell diagonally across your body toward the opposite shoulder or pec.
  4. 4Drive the movement from your elbow only, letting the dumbbell travel up and inward without swinging your torso.
  5. 5Squeeze the brachioradialis and biceps hard at the top, holding the dumbbell just in front of the opposite shoulder for a beat.
  6. 6Lower the dumbbell under control back along the same diagonal path to the starting position.
  7. 7Complete your reps on one arm, then repeat with the other, or alternate arms each rep.
  8. 8Finish the set, then lower both dumbbells to your sides with control.

Consejos de técnica

  • Keep your grip neutral throughout — palm faces inward the whole rep, which keeps tension on the brachioradialis and brachialis.
  • Aim the dumbbell toward the opposite shoulder, not straight up; the cross-body angle is what distinguishes this curl.
  • Move slowly on the lowering phase, taking 2–3 seconds to control the weight back down for more muscle tension.
  • Keep your elbow pinned to your side so the upper arm stays still and the work stays on the forearm and biceps.

Errores comunes

  • Swinging the torso or using momentum to throw the dumbbell up, which shifts work off the target muscles and risks the lower back.
  • Letting the wrist rotate toward a regular palm-up curl, which turns it into a standard curl and reduces brachioradialis emphasis.
  • Curling straight up instead of across the body, losing the cross-body path that defines this version.
  • Letting the elbow drift forward or flare out, which recruits the front shoulder and cheats the rep.
  • Going too heavy and cutting the range short, never fully extending the arm at the bottom.

Preguntas frecuentes

What muscles does the dumbbell cross body hammer curl work?

It primarily targets the brachioradialis in the forearm, with the biceps brachii and brachialis assisting. The neutral grip and cross-body path emphasize the brachioradialis and brachialis more than a standard curl.

What's the difference between a cross body and a regular hammer curl?

Both use a neutral (hammer) grip, but the cross body version curls the dumbbell diagonally toward the opposite shoulder instead of straight up. That angle shifts more tension onto the brachialis and brachioradialis.

Is the cross body hammer curl good for beginners?

Yes. It's a simple single-arm dumbbell movement that's easy to learn, and the neutral grip is gentle on the wrists. Start light to groove the diagonal path before adding weight.

How many sets and reps should I do?

For arm and forearm size, 3–4 sets of 8–12 reps per arm works well. Pick a weight you can control through the full range without swinging your body.

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