The Cross-Body Hammer Curl is a beginner-friendly dumbbell strength exercise that targets the biceps, with the forearms working alongside. Here's how to do it right — and what to stop doing.
Primary musclesBiceps
Secondary musclesForearms
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cross-Body Hammer Curl
Hold a dumbbell in each hand at your sides with your palms facing your body.
Stand tall with your feet hip width apart and your abs braced.
Keep a small bend in the elbows and set your shoulders back and down.
Curl one dumbbell diagonally across your chest toward the opposite shoulder.
Squeeze at the top without letting the dumbbell touch your body.
Lower under control to your side, then repeat with the other arm.
02 The payoff
Why it earns its spot
Neutral grip loads the brachialis and brachioradialis alongside the biceps.
One arm at a time makes side to side rep and load matching simple.
Needs only a pair of dumbbells, so it fits home and hotel gym programs.
03 Don't do this
Common mistakes
Resting the dumbbell against the chest at the top, which unloads the arm mid rep.
Rotating the torso to meet the dumbbell, which shortens the range the arm actually works.
Letting the elbow swing forward, so the front of the shoulder lifts the weight.
Shrugging the shoulder up as the dumbbell rises, which moves work to the traps.
EGON Put it on record
Track it in EGON.
Log every set of the Cross-Body Hammer Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
