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Cross Body Hammer Curl

🏋️‍♂️ Strength / Weighted · Arms

Also known as: pinwheel curl, cross body curl, cross body hammer curls

Log it by text

Sets × Reps @ Weight
/log cross_body_hammer_curls 3x10@45
also valid: /log cross-body-hammer-curls 3x10@45 · /log cross body hammer curls 3x10@45
Sets × Reps
/log cross_body_hammer_curls 3x10
also valid: /log cross-body-hammer-curls 3x10 · /log cross body hammer curls 3x10
Reps
/log cross_body_hammer_curls 20
also valid: /log cross-body-hammer-curls 20 · /log cross body hammer curls 20

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Cross Body Hammer Curl demonstration animation
Demo: Dumbbell Cross Body Hammer Curl — © Gym visual

How to perform

🎯 BicepsForearms🛠 Dumbbell
  1. Stand up straight with a dumbbell in each hand, palms facing your body.
  2. Keep your elbows close to your torso and your upper arms stationary.
  3. Exhale and curl the weights while contracting your biceps, bringing the dumbbells across your body towards your opposite shoulder.
  4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  5. Hold the contracted position for a brief pause as you squeeze your biceps.
  6. Inhale and slowly begin to lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Related Strength / Weighted exercises

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