Dumbbell Cross Body Hammer Curl (Version 2)

Category

Biceps

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended and palms facing your body.
2. Keeping your upper arms stationary, curl the right dumbbell across your body towards your left shoulder, squeezing your biceps at the top of the movement.
3. Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.
4. Repeat the movement with your left arm, curling the dumbbell towards your right shoulder. Alternate sides for the desired number of repetitions.

Form tips

• Keep your elbows close to your body and avoid swinging your arms to ensure maximum biceps engagement.
• Maintain a neutral grip with your palms facing inwards throughout the exercise.
• Focus on a controlled, steady movement to avoid using momentum.