Alternate Cross Body Hammer Curl

The cross-body dumbbell hammer curl targets the biceps with an emphasis on the forearms. This exercise creates balance between the upper and lower regions of the arms.
Just like a standard hammer curl but because of the shift into your coronal plane (left and right), rather than in the sagittal plane (up and down movements), it engages your core strength, joint stability whilst improving wrist strength.
The cross body hammer curl really hits the brachialis hard, this is a small muscle between the tricep and bicep. As this muscle develops it will push your tricep and bicep further apart giving the appearance of a bigger arm!

Exercise Video

How to do

  1. Grab a set of dumbbells, and let them hang at arm's length to your sides. Maintain an upright posture with palms are facing the body.
  2. Slowly begin to curl one dumbbell up across your body to opposite shoulder. Make sure to keep palms facing inward, and squeeze bicep at the top position. Pause for one second and slowly lower back to the starting position.

  3. Controlled Pace Perform the movement with a controlled pace, not allowing momentum to contribute.
    Do not allow the elbows to flare. Keep your elbows tight to your sides the entire time.
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