Exercise guide
Cross Body Hammer Curl
The Cross-Body Hammer Curl is a standing dumbbell exercise performed with the palms facing inward. Each dumbbell travels diagonally toward the opposite shoulder. The biceps and forearms work together while the upper arm stays close to the torso.
Training context
What is the Cross-Body Hammer Curl?
Unlike a standard hammer curl that travels straight forward, this variation crosses slightly in front of the torso. The neutral grip remains unchanged throughout the repetition.
The dumbbell does not need to touch the shoulder. The useful range ends when the elbow would need to move forward or the wrist would need to turn.
Technique overview
Keep the palm facing inward
Stand tall with one dumbbell at each side. Curl one weight diagonally toward the opposite shoulder without rotating the hand or leaning the torso. Pause briefly, then lower along the same path. Alternate sides while keeping the upper arms quiet and the repetitions even.
Treat this as an overview and use a range, pace, and setup you can control.