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Cross-Body Hammer Curl

A hammer curl variation curling the dumbbell across the body toward the opposite shoulder, changing the angle of resistance.

Setup

Hold a dumbbell in one hand at your side, neutral grip. Palm facing your body, same starting position as a standard hammer curl.

Movement

Curl the dumbbell up and across your body. Toward your opposite shoulder, rather than straight up. Squeeze at the top. Peak contraction at the crossed position.

Return

Lower with control back to your side. Reverse the diagonal path back to the starting position.

Common Mistake to Avoid

Swinging the torso to assist the diagonal motion. Keep your torso stable, letting your arm do the work through the cross-body path.

Equipment Dumbbells
Primary Muscles Biceps, brachialis
Secondary Muscles Forearms

Why it matters

Curling the dumbbell diagonally across your body rather than straight up changes the resistance angle compared to a standard hammer curl, offering a variation that some lifters find emphasizes the brachialis and forearm slightly differently.

How to do it

  1. Hold a dumbbell in one hand at your side, neutral grip. Palm facing your body, same starting position as a standard hammer curl.
  2. Curl the dumbbell up and across your body. Toward your opposite shoulder, rather than straight up.
  3. Squeeze at the top. Peak contraction at the crossed position.
  4. Lower with control back to your side. Reverse the diagonal path back to the starting position.

Common mistakes

  • Swinging the torso to assist the diagonal motion. Keep your torso stable, letting your arm do the work through the cross-body path.
  • Curling too far across the body. A moderate diagonal angle toward the opposite shoulder is sufficient — don't overreach.
  • Using too much weight. Like other curl isolation variations, strict form matters more than load.
  • Neglecting to train both arms evenly. Switch arms to ensure balanced development on both sides.

Sets & reps by level

Beginner

3 sets of 10–12 reps per arm with light weight.

Intermediate

3–4 sets of 8–10 reps per arm at a moderate weight.

Advanced

4 sets of 8–10 reps per arm, often alternated with standard hammer curls for variety.

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