Exercise guide · Biceps & Forearms

Dumbbell Cross-Body Hammer Curl

The Cross-Body Hammer Curl (Dumbbells) uses a neutral grip while one dumbbell travels diagonally toward the opposite shoulder. That across-the-torso path distinguishes it from a standard hammer curl performed straight up beside the body.

Targets: Biceps
Equipment: Dumbbell
Type: Isolation

Step by step

How to do the Dumbbell Cross-Body Hammer Curl

Stand tall with a dumbbell in each hand, arms at the sides, palms facing the thighs, and shoulders relaxed.
Keep one arm still while bending the opposite elbow and guiding that dumbbell diagonally across the torso.
Curl toward the opposite shoulder without rotating the palm or allowing the working elbow to drift far forward.
Pause near the upper chest while keeping the wrist neutral and the torso still.
Lower the dumbbell along the same diagonal path and alternate sides with controlled repetitions.

Form cues

Curl toward the opposite shoulder
Keep a neutral grip
Pin the elbow near the side
Lower on the same path

Common mistakes

Curling straight up beside the body like a standard hammer curl
Turning the palm upward during the repetition
Swinging the torso to move the dumbbell
Allowing the elbow to travel far forward

Muscles worked

Primary

Biceps

Secondary

Forearms

Safety: Choose dumbbells that allow a still torso and neutral wrist. Keep the weights clear of the ribs and stop for sharp elbow, wrist, or shoulder pain.

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