How To Do Cross Body Hammer Curls

How To Do Cross Body Hammer Curls

Bicep exercises are a tried and true part of most upper body workout routines. There hasn’t been much about these various exercises that’s changed in quite some time, and while these routines do work well enough, some new techniques have come along recently which can work key areas of the bicep in new ways, producing better, more balanced results. 

One such exercise is the hammer curl (or cross-body curl), a simple routine which works the outermost part of the bicep – an area that most upper body workout routines aren’t really able to focus on that directly. Adding this to your upper arm exercise routines will help to round out your routine and produce more satisfying results overall. 

What You Need: 

All you need are two dumbbells of matching weight and distribution. It’s recommended that this exercise be performed standing up, as your legs would obscure the motion needed. So, you don’t need a bench or anything extra to do this. 

Is It Difficult? 

This is a very easy exercise to learn and master, consisting of just a simple alternating motion of both arms. While a sense of timing or rhythm can make it more effective and efficient, it’s not a prerequisite to get results. 

Cross Body Hammer Curls Muscles Worked

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By NiwadareOwn work, CC BY-SA 4.0, Link

How to Perform 

  • Stand up straight, with each arm at your side, holding a dumbbell. Be sure your feet are firmly planted, just shy of shoulder length apart for solid posture, knees ever so slightly bent. 
  • Turn your thumbs inward towards your body, to follow the diagonal motion you’ll trace with your motions. 
  • Bend your arm (at the elbow, not the shoulder) diagonally until it reaches either your chest or your opposite arm. 
  • Tighten your grip and squeeze for a second or less, before slowly lowering your arm back to your side in the opposite direction. 
  • Repeat with the opposite arm, and alternate in a pattern. 

As we said, this is a very simple routine, but one that can produce significant and satisfying results when added to your workout routine. However, like most exercises, there are a few tips and caveats to keep in mind:

  • Avoid excess weight, as this can seriously strain your shoulders or elbows. 
  • Be sure you’re following the proper diagonal path of motion, else the exercise won’t work the region of the bicep intended. 
  • Don’t throw weight or inertia into the lifting motion – these aren’t thrusts. Slow, steady, deliberate motions are what work the bicep! 

To learn more about this exercise, similar alternate routines, and the best way to work it into your routine, fill out our contact form below, or call us today!

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