Cross Body Hammer Curl
Complete guide to Cross Body Hammer Curl. Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Cross Body Hammer Curl
Grab a pair of dumbbells and stand tall with your feet shoulder-width apart.
Let your arms hang straight at your sides with your palms facing your body.
Retract your shoulder blades, engage your abs, and take a breath.
Curl one dumbbell up and across your body toward the opposite shoulder, squeezing your bicep at the top and exhale.
Slowly lower back to the starting position and breathe in.
Alternate arms for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |