Cross Body Hammer Curl

Bodypart: Biceps | Brachialis | Brachioradialis
Equipment: Dumbbells

How: One at a time, curl each weight up towards your opposing shoulder. Return under control to the start position and repeat on the other side.

Why: To win the arms race, divide and conquer. Focusing on one arm at a time creates a large neural drive, which engages the nervous system to recruit more muscle fibres.

Comments and tips

• Keep your body and upper arms still; only your forearms should move.

• You can alternate your arms, as described above, or do one arm at a time (as demonstrated in the video).

• The standard hammer curl works the same muscles (i.e. your brachioradialis, in your forearm, and your brachialis and biceps brachii, both in your upper arm). However, compared with the standard hammer curl, the cross-body hammer curl puts a bit more emphasis on your brachialis and the long (outer) head of your biceps brachii. Therefore, the standard hammer curl is a little better for building big forearms, whereas the cross-body hammer curl is a little better for building a big biceps peak.

Source: https://www.menshealth.com/uk/building-muscle/a755117/the-10-best-dumbbell-exercises/

Source: https://weighttraining.guide/exercises/cross-body-hammer-curl/

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