Dumbbell Cross Body Hammer Curl

Setup

1. 01Stand tall with a dumbbell in each hand.
2. 02Hold the dumbbells at your sides with palms facing in.
3. 03Keep elbows close to the torso.
4. 04Brace the core and set the shoulders back.

Execution

1. 01Curl one dumbbell across the body toward the opposite shoulder.
2. 02Keep the palm facing in for the entire rep.
3. 03Squeeze at the top near the opposite pec.
4. 04Lower under control and repeat with the other arm.

Checkpoints

• -The wrist stays neutral, thumb pointing up.
• -The upper arm stays nearly vertical; only the forearm travels.
• -The torso stays still, no rotation toward the working arm.
• -The dumbbell finishes near the opposite front delt.

Common mistakes

• -Rotating the torso to swing the weight across.
• -Letting the elbow drift forward and up.
• -Turning the palm up, which shifts work to the biceps.
• -Dropping the dumbbell instead of lowering under control.