Cross-Body Dumbbell Hammer Curl
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Muscles worked
- High load
- Brachialis
- Medium load
- Biceps and Forearms · Brachioradialis
Not shown on the map: Brachialis
Primary muscles
How to do it
Stand tall with a dumbbell at one side and your palm facing inward. Without swinging, bend the elbow and curl the dumbbell toward the opposite side of your chest. Pause briefly, then lower it under control before repeating on the other arm.
Form cues
- Keep your wrist neutral.
- Keep your upper arm still.
- Lower the dumbbell under control.
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbowWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.