DB Cross Body Hammer Curl (How To, Benefits, Common Mistakes)

The Dumbbell Cross-Body Hammer Curl (also known as a diagonal curl or across-the-chest curl) targets the biceps and brachialis with an added emphasis on the forearms. By curling across your body with a neutral grip, you place more tension on the outer part of your arms, helping build thickness and forearm strength. It’s a great variation to round out your arm training with a different angle of stress.

Primary Muscles Worked: Biceps Brachii, Brachialis
Secondary Muscles Worked: Brachioradialis (Forearms), Deltoids (Stabilizers)
Equipment Needed: Dumbbells

How To Do Cross Body Hammer Curls

Step-by-Step Instructions

Set-Up:
- Stand tall with a dumbbell in each hand at your sides, palms facing in (neutral grip).
- Keep your elbows close to your sides and your shoulders relaxed.
Execution:
- Curl the dumbbell in your right hand up and across your body toward your left shoulder.
- Keep your palm facing in and your elbow close to your torso throughout the movement.
- Squeeze at the top, then lower the dumbbell back to your side with control.
- Alternate sides or complete all reps on one side before switching.
Tips for Proper Form:
- Focus on moving only at the elbow—don’t swing or rotate your torso.
- Keep your wrist straight and controlled throughout the lift.
- Pause briefly at the top for a stronger contraction.

Key Benefits

Targets the brachialis and outer biceps head for arm thickness.
Adds forearm activation due to the neutral grip.
Easy to include in supersets or circuits for biceps variety.

Modifications and Variations

Easier Option: Use lighter dumbbells or perform one arm at a time while seated for more control.
Harder Option:
- Slow down the tempo for more time under tension.
- Add a squeeze or isometric hold at the top of each rep.
- Try alternating cross-body curls with standard hammer curls in a set.

Common Mistakes

Swinging the Dumbbell: Keep the motion strict and controlled.
Flaring the Elbow Out: Keep your elbow tucked to keep tension in the biceps and brachialis.
Turning the Palm: Keep a true neutral grip—palms should face in throughout the movement.

Reps and Sets Recommendations

For Hypertrophy: 3–4 sets of 10–12 reps per arm, focusing on a full squeeze.
For Strength: 3–4 sets of 6–8 reps per arm with heavier weight and strict form.
As an Arm Finisher: 2–3 sets of 12–15+ reps per arm, light weight, minimal rest.