Cross Body Dumbbell Hammer Curls

Beginner Level of Difficulty

The cross body hammer curl is a beginner level strength exercise that targets the arms.


Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

Picture of Forearms


We don't often think about our forearms when we exercise. This is a little surprising as they are one of the most used muscles throughout our daily routines. Your forearms are involved in almost every movement especially when exercising. Every time you are required to grip anything with your hands, you’ll be using your forearms.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

cross body dumbbell hammer curls - step 1

Step 1

Start in a proud standing position while holding the dumbbells in both hands.

cross body dumbbell hammer curls - step 2

Step 2

Curl the dumbbell across your body towards your opposite shoulder.

cross body dumbbell hammer curls - step 3

Step 3

Lower the dumbbell back down to the starting position and repeat.