About this exercise
A unilateral curl performed at a low cable pulley, drawing the handle across the body in a neutral (hammer) grip. This angle uniquely targets the biceps brachii and brachialis while also engaging the forearm.
Cable Cross Body Hammer Curl
Step by step instructions, muscle activation and variants for the Cable Cross Body Hammer Curl.
MediumBiceps
How to Perform
- Set the cable pulley to the lowest position and attach a single-D handle
- Stand sideways to the cable machine, grasping the handle with the hand furthest from the machine
- Keep your elbow close to your side and your wrist neutral (thumb pointing up)
- Curl the handle upward and diagonally across your torso toward the opposite shoulder
- Squeeze the biceps at the top of the movement
- Slowly lower the handle back to the starting position under control
- Complete all reps on one side before switching arms
Muscle Activation
Primary
Biceps
Secondary
Outer forearm
About the Cable Cross Body Hammer Curl
The Cable Cross Body Hammer Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
