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Biceps

Cross Body Hammer Curl

Cross Body Hammer Curl (Start)Cross Body Hammer Curl (End)
LevelBeginnerEquipmentDumbbellMechanicIsolationForcePull

A dumbbell curl in which each arm curls diagonally across the body with a neutral grip, hitting the biceps and the forearm muscles.

Strength
Primary musclesBiceps
Secondary musclesForearms

Energy burned

≈ 18 kcalFor 3 × 8–12, rest 90s · ≈ 3.1 kcal/min

Estimate range 13–22 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand tall holding a dumbbell in each hand with palms facing your thighs.
  2. 2Keep your elbows at your sides.
  3. 3Set your feet hip-width apart.

How to perform

  1. 1Curl one dumbbell up and across your body toward the opposite shoulder.
  2. 2Keep your thumb pointing up.
  3. 3Lower slowly and curl the other arm.
  4. 4Alternate sides for the set.

Alternatives

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More with Dumbbell

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Stretches for Biceps

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