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Upper Arms · Dumbbell
Dumbbell Cross Body Hammer Curl (Version 2)
Dumbbell Cross Body Hammer Curl (Version 2) is an intermediate isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Biceps
- Body part
- Upper Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Biceps · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis
How to do Dumbbell Cross Body Hammer Curl (Version 2)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended and palms facing your body.
- Keeping your upper arms stationary, curl the right dumbbell across your body towards your left shoulder, squeezing your biceps at the top of the movement.
- Slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.
- Repeat the movement with your left arm, curling the dumbbell towards your right shoulder. Alternate sides for the desired number of repetitions.
Form tips
- Keep your elbows close to your body and avoid swinging your arms to ensure maximum biceps engagement.
- Maintain a neutral grip with your palms facing inwards throughout the exercise.
- Focus on a controlled, steady movement to avoid using momentum.
Dumbbell Cross Body Hammer Curl (Version 2) alternatives
More biceps exercises
Dumbbell Cross Body Hammer Curl (Version 2) FAQ
What muscles does Dumbbell Cross Body Hammer Curl (Version 2) work?
Dumbbell Cross Body Hammer Curl (Version 2) mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Dumbbell Cross Body Hammer Curl (Version 2)?
You need a dumbbell.
How many sets and reps of Dumbbell Cross Body Hammer Curl (Version 2) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Cross Body Hammer Curl (Version 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Dumbbell Cross Body Hammer Curl (Version 2) burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Cross Body Hammer Curl (Version 2)?
Other exercises for the biceps include Band Incline Hammer Curl, Hammer Curl Resistance Band Simultaneous, Band Prone Incline Hammer Curl and Band Cross Chest Biceps Curl.
For developers
Use Dumbbell Cross Body Hammer Curl (Version 2) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_HYU3PR" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_HYU3PR", "name": "Dumbbell Cross Body Hammer Curl (Version 2)", "model": "male", "target": "Biceps", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_HYU3PR/mp4-720.mp4?…", "poster": "https://…/ex_HYU3PR/poster.jpg?…" } }