Cross-Body Hammer Curl

Biceps, Brachialis, ForearmsDumbbell

Single-arm dumbbell curl moving diagonally across your torso toward the opposite shoulder. This angle places extra work on the brachialis and forearms alongside the biceps.

How to do it

1Stand tall, holding a dumbbell at your side with a neutral grip (palm facing in).

2Set your stance—pull your shoulders down and keep a soft bend in your knees.

3Exhale and curl the dumbbell diagonally across your chest toward your opposite shoulder.

4Pause briefly at the top squeeze, keeping your wrist neutral.

5Inhale as you lower the dumbbell smoothly back to your hip.

Common mistakes

Swinging your body to raise the weight, stripping tension from the forearms and brachialis.

Rotating your wrist during the curl, turning it into a basic bicep curl.

Flaring your elbow away from your ribs, losing tension and engaging the shoulders.

Breathing

Exhale as you curl across your body and inhale as you lower the weight.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.