Biceps
Cross-body curl
- Kit
- Dumbbells
- Works
- brachialis · biceps · forearms
- Also
- front delts · grip
The cross-body curl is a hammer-grip curl where the dumbbell travels diagonally toward the opposite shoulder instead of straight up. That angle puts more work on the brachialis and the forearm, the muscles that sit under and beside the biceps. It suits anyone who already curls comfortably and wants thicker arms and a stronger grip, and it works well in a circuit because the load stays light.
Form
How to do cross-body curl
- 1Stand tall with a dumbbell in each hand, arms by your sides, palms facing your thighs in a neutral grip. Set your feet about hip width and brace your stomach lightly.
- 2Keeping the palm facing in, curl one dumbbell diagonally across your body toward the opposite shoulder. Breathe out as you lift.
- 3Stop when the dumbbell is close to the front of that shoulder, with your elbow still pointing down and tucked near your ribs. Pause for a beat there.
- 4Lower along the same diagonal path under control until the arm is straight, breathing in as you go.
- 5Repeat with the other arm, alternating steadily so both sides get equal work through the effort.
- 6Keep the rest of your body quiet: shoulders down, chest open, no leaning back as you lift.
Watch for
Common mistakes
Swinging the torso or rocking the hips to launch the weight up.
Fix: Drop to a lighter dumbbell and keep your ribs stacked over your hips so only the elbow moves.
Letting the elbow drift forward and out so the shoulder takes over.
Fix: Pin the upper arm against your side and let the forearm do the travelling across.
Dropping the dumbbell quickly back to the start.
Fix: Take the lowering at least as long as the lift, tracing the same diagonal line down.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.