Cross-body hammer curl

A hammer curl that moves the dumbbell across your body to hit the brachialis and forearm.

• Muscle group: Arms
• Equipment: Dumbbells
• Difficulty: Beginner

Also known as: Crossbody hammer curl, Cross body curl, Hammer curl tværs over kroppen, Pocket curl

How to do it

1. Stand tall with a dumbbell in each hand, palms facing your thighs.
2. Curl one dumbbell diagonally across your body towards the opposite shoulder.
3. Lower under control and repeat on the other side, keeping your elbow near your side.

Common mistakes

• Leaning back or swinging the torso.
• Letting the elbow drift forward as you lift.

Alternatives

• Hammer curl
• Dumbbell curl
• Cable hammer curl
• Zottman curl
• Cable curl

Watch a video demonstration on YouTube

“Cross Body Hammer Curl | How to Perform This Effective Exercise Properly” by One Minute Tutorial (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.