Arms
Alternating Cross Body Curl
A hammer curl that crosses your body: you curl each dumbbell up toward the opposite shoulder. It builds your biceps and the top of your forearms, one arm at a time.
- Works
- Biceps, forearms
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing in.
- 2Keeping your palm facing in, curl one dumbbell up and across your body toward the opposite shoulder.
- 3Squeeze at the top, then lower it slowly back to your side.
- 4Switch arms and keep alternating.
Cues
- Thumbs up the whole time, like you're holding a hammer.
- Elbow stays by your side as the dumbbell crosses.
- Lower it slowly, don't just drop it.
Common mistakes
- Swinging your body. Stand still and brace. If you need your hips to get it up, go lighter.
- Elbow drifting forward. Keep your upper arm close to your side. Only your forearm moves.
- Turning your palm up. Keep your palm facing in the whole rep. That grip is what brings your forearms into it.
Easier
Go lighter, or curl straight up in front of you instead of across.
Harder
Pause for 1 second at the top, then take 3 seconds to lower.
Try it: 3 sets of 10 to 12 reps per side, or 30 seconds on and 30 off.
What does a cross body curl work?
Your biceps, plus the muscle under them and the top of your forearm. Curling across your body with your palm facing in shifts more of the work there than a regular curl. That's why it pairs well with regular curls.
