Cross Body Hammer Curl

Muscles worked by the Cross Body Hammer Curl

Primary

BrachialisBrachioradialis

Secondary

BicepsBiceps BrachiiForearm FlexorsWrist Flexor Muscles

Also called: brachialis muscle, lower bicep, brachioradialis muscle, forearm flexor.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Cross Body Hammer Curl

1. Stand tall holding a dumbbell in each hand with a neutral grip.
2. Curl one dumbbell up across your body toward the opposite shoulder.
3. Keep your elbow stationary at your side.
4. Lower under control and repeat on the other side.
5. Continue alternating for the desired number of reps.

Form tips

• Keep your elbow pinned at your side throughout the curl.
• Avoid swinging your torso to lift the weight.
• Lower under control rather than letting the dumbbell drop.

At a glance

Cross Body Hammer Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Concentration Curl
• Dumbbell Bicep Curl
• Dumbbell Hammer Curl
• Dumbbell Reverse Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "cross-body-hammer-curl",
  "name_en": "Cross Body Hammer Curl",
  "name_de": "Cross-Body-Hammer-Curl",
  "name_es": "Curl Martillo Cruzado",
  "description_en": "A neutral-grip curl bringing the dumbbell across the body toward the opposite shoulder, emphasizing the brachialis and forearms.",
  "description_de": "Ein Curl mit neutralem Griff, bei dem du die Kurzhantel quer über den Körper zur gegenüberliegenden Schulter führst und so Brachialis und Unterarme betonst.",
  "description_es": "Un curl con agarre neutro que lleva la mancuerna cruzando el cuerpo hacia el hombro opuesto, enfatizando el braquial y los antebrazos.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "brachialis",
    "brachioradialis"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "forearm_flexors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand tall holding a dumbbell in each hand with a neutral grip.",
    "Curl one dumbbell up across your body toward the opposite shoulder.",
    "Keep your elbow stationary at your side.",
    "Lower under control and repeat on the other side.",
    "Continue alternating for the desired number of reps."
  ],
  "instructions_de": [
    "Stehe aufrecht mit einer Kurzhantel in jeder Hand, neutraler Griff.",
    "Curle eine Kurzhantel quer über den Körper zur gegenüberliegenden Schulter.",
    "Halte den Ellbogen seitlich ruhig.",
    "Senke kontrolliert ab und wiederhole auf der anderen Seite.",
    "Alterniere für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "De pie, sujeta una mancuerna en cada mano con agarre neutro.",
    "Sube una mancuerna cruzando el cuerpo hacia el hombro opuesto.",
    "Mantén el codo fijo a tu costado.",
    "Baja de forma controlada y repite del otro lado.",
    "Continúa alternando el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep your elbow pinned at your side throughout the curl.",
    "Avoid swinging your torso to lift the weight.",
    "Lower under control rather than letting the dumbbell drop."
  ],
  "tips_de": [
    "Halte den Ellbogen während des gesamten Curls fest an der Seite.",
    "Vermeide es, den Oberkörper zu schwingen, um das Gewicht zu heben.",
    "Senke kontrolliert ab, statt die Hantel fallen zu lassen."
  ],
  "tips_es": [
    "Mantén el codo pegado al costado durante todo el curl.",
    "Evita balancear el torso para levantar el peso.",
    "Baja con control en lugar de dejar caer la mancuerna."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/cross-body-hammer-curl-start.webp",
      "peak": "images/flat/cross-body-hammer-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "cross-body-hammer-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.