Cross-Body Hammer Curl
The cross-body hammer curl curls one dumbbell at a time diagonally across your body towards the opposite shoulder, with your palm facing in. It works the brachialis, brachioradialis and biceps, and is a strict, one-arm variation of the hammer curl.
Also called: Cross-Body Curl, Pinwheel Curl, Cross-Body Dumbbell Hammer Curl · Equipment: dumbbell · Pattern: pull
Step by step
- Stand tall holding a dumbbell in each hand at your sides, palms facing your thighs and thumbs forwards.
- Brace your trunk and set your shoulders back and down. Keep your upper arms close to your sides.
- Curl one dumbbell up and across your body towards the opposite shoulder, keeping your thumb on top and your palm facing in.
- Keep your elbow close to your side so only your forearm travels across. Finish with the dumbbell in front of your chest, just below the opposite shoulder.
- Hold that position for a moment, then bring the dumbbell back down the same diagonal path under control until your arm is straight.
- Repeat with the other arm, alternating sides or finishing all reps on one side first. Keep your chest facing forwards throughout.
- After the last rep, let both dumbbells hang at your sides and set them down.
- Thumb up, curl towards the opposite shoulder
- Elbow close to your side
- Only the forearm moves
- Chest square, no twist
- Arm fully straight at the bottom
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Brachioradialis | Prime mover | C |
| Brachialis | Prime mover | C |
| Biceps brachii: long head | Secondary | C |
| Biceps brachii: short head | Secondary | C |
| Forearm flexors | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Elbow drifting forwards and up
Fix: Keep your elbow close to your side and move only the forearm.
Twisting the torso towards the working arm
Fix: Keep your chest facing forwards and let the dumbbell cross in front of you.
Palm turning up during the curl
Fix: Keep your thumb on top and your palm facing in for the whole rep.
Swinging the dumbbell up
Fix: Brace, stand still and pick a load you can curl without body movement.
Dropping the dumbbell on the way down
Fix: Bring the dumbbell back down the same diagonal path under control.
Cutting the bottom of the rep short
Fix: Straighten your arm fully at the bottom of every rep.
What the research says
Muscle growthRehab & prehabGeneral fitnessEndurance
- Load and effort — Research comparing loads finds muscle growth is similar across a wide range of loads when sets finish close to failure. Studies show sets that end a few reps short of failure capture most of the growth benefit, so moderate dumbbells for moderate to high reps are the usual choice.
- Grip — An EMG study in bodybuilders found a neutral grip showed less biceps activity than a palm-up grip. The brachioradialis emphasis of hammer curls is relative, because the biceps share falls more than the forearm flexors' share. There is no research isolating the cross-body path itself.
- Range of motion — An elbow-flexor training study found the straight-elbow part of the range produced greater growth and strength than the bent-elbow part, which is why many lifters straighten the arm fully on each rep.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns. Rows and pull-ups also train the elbow flexors, and counting them as partial sets improves how well weekly volume predicts growth.
Log the cross-body hammer curl in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.