Cross-Body Hammer Curl

The cross-body hammer curl curls the dumbbell across the body toward the opposite shoulder, which can increase brachialis activation compared to standard hammer curls.

Beginner 💪 Brachialis Isolation Isolation Unilateral
3
Sets
10–15
Reps
60 sec
Rest
Isolation
Type
🏋️ Dumbbell
Cross-Body Hammer Curl — start and finish positionsSTARTFINISH
Dumbbell
Brachialis Beginner Isolation One side at a time
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Muscles Worked

Learn more in the Biceps training guide →

Primary
Brachialis
Secondary
Biceps
Forearms
Highlighted muscles

How To Perform

  1. 1 Hold a dumbbell with a neutral grip.
  2. 2 Curl the dumbbell diagonally across your body toward the opposite shoulder.
  3. 3 Lower back to the start position.

Form Cues

  • ✓ Move diagonally across the body — this is the key difference from a standard hammer curl.
  • ✓ Keep the upper arm stationary.

Common Mistakes

  • ✗ Curling straight up like a standard hammer curl — move across the body.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cross-Body Hammer Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cross-Body Hammer Curl? These alternatives target the same muscles:

Hammer Curl
Brachialis · Beginner
→
Dumbbell Curl
Biceps · Beginner
→
Rope Hammer Curl
Brachialis · Beginner
→

Swap Cross-Body Hammer Curl for something else

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Where This Exercise Fits

FAQ

How many sets of Cross-Body Hammer Curl should I do?▾
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for brachialis. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cross-Body Hammer Curl target?▾
Cross-Body Hammer Curl primarily targets the Brachialis. Secondary muscles include Biceps, Forearms.
Is Cross-Body Hammer Curl good for beginners?▾
Cross-Body Hammer Curl is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Cross-Body Hammer Curl, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.