Step by step instructions, muscle activation and variants for the Dumbbell Cross Body Hammer Curl.
The dumbbell cross body hammer curl is a unilateral biceps exercise performed with a neutral (hammer) grip, curling the dumbbell across the body toward the opposite shoulder. This path places unique stress on the brachialis and brachioradialis, building arm thickness and forearm strength.
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The Dumbbell 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.