Cross Body Hammer Curl
- Works
- Biceps, plus forearms
- Equipment
- Dumbbells
- Level
- Beginner
- Type
- Isolation
How to do it
Setup. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
- While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
- Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
- Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
Cues
- Palms face in, no twisting.
- Curl toward the opposite shoulder.
- Squeeze 1 second at the top.
- Lower slow, alternate.
Common mistakes
- Swinging the body.
- Elbow drifting out.
Where to start
Sets2-3
Reps8-12 each arm
Rest1 min
Tempo2-1-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.