Cross-Body Hammer Curl

What is the Cross-Body Hammer Curl?

The cross-body hammer curl is a single-arm dumbbell curl done with a neutral grip, curling the weight across the body toward the opposite shoulder. That diagonal path lines up with the brachialis and brachioradialis better than a straight hammer curl, making it a targeted builder for arm thickness and forearm.

Muscles worked

Primary: Biceps

The biceps flexes the elbow, but the neutral grip and cross-body path load the brachialis under the biceps especially hard, driving upper-arm width and thickness.

Secondary: Forearms

The brachioradialis and the rest of the forearm work throughout to hold the neutral grip and control the diagonal path.

How to perform the Cross-Body Hammer Curl

1. Stand holding dumbbells with a neutral grip, palms facing the thighs and the elbows tucked to the ribs.
2. Curl one dumbbell diagonally across the body toward the opposite pectoral rather than straight up.
3. This across-the-body path drives the brachialis and the biceps long head hard because the forearm crosses the midline.
4. Keep the working upper arm pinned to the side; only the forearm swings across the torso.
5. Squeeze at the top near the opposite shoulder, then lower under control back to the hip.
6. Alternate arms, keeping the wrist locked neutral so the load stays on the brachialis rather than rotating to the biceps peak.

Suggested working range: 10–15 reps. Default progression: double progression.

Mechanics

A single-joint isolation performed one arm at a time: elbow flexion with the forearm held neutral, curling diagonally across the torso. The cross-body path keeps the neutral-grip line of pull on the brachialis longer than a straight-up hammer curl.

Form cues

• •Hold the dumbbell thumb-up and keep that neutral grip for the whole rep.
• •Curl across your body toward the opposite shoulder rather than straight up.
• •Keep the upper arm pinned to your side; only the forearm crosses over.
• •Lower under control back to your side to a full stretch each rep.

Common mistakes

• •Curling straight up instead of across the body, which loses the brachialis emphasis.
• •Letting the working upper arm swing away from the side rather than staying pinned.
• •Rotating the wrist toward supination, turning it into a regular curl.
• •Using torso momentum to swing the dumbbell across instead of a controlled forearm path.

Variations & alternatives

• •Dumbbell hammer curl, the straight-up neutral-grip base movement.
• •Cable hammer curl, constant tension on the brachialis with a rope.
• •Reverse curl, a pronated grip biasing the forearm extensors.
• •Concentration curl, a strict single-arm curl biasing the biceps peak.

Barbell Curl

Biceps · Barbell

Dumbbell Curl

Biceps · Dumbbell

Hammer Curl

Biceps · Dumbbell

Cable Curl

Biceps · Cable

Incline Dumbbell Curl

Biceps · Dumbbell

Programming: sets, reps & when to use it

Program the cross-body hammer curl in the library’s 10–15 rep range as a single-arm brachialis-and-forearm accessory. Keep the grip neutral, the path diagonal, and the reps strict: this builds arm thickness a supinated curl leaves out. A couple of sets per arm after your pulling work is plenty.

Frequently asked questions