Dumbbell Cross Body Hammer Curl

Setup

1. 01Stand tall with feet hip width apart and a dumbbell in each hand.
2. 02Hold the dumbbells at the sides with palms facing the thighs.
3. 03Pull the shoulders back and brace the trunk.
4. 04Keep a soft bend in the knees.

Execution

1. 01Curl one dumbbell across the body toward the opposite shoulder, keeping the palm facing in.
2. 02Keep the working elbow close to the torso as the forearm travels diagonally.
3. 03Squeeze at the top near the opposite pec, then lower along the same diagonal path.
4. 04Complete the rep to full extension, then curl with the other arm.

Checkpoints

• -The palm stays neutral for the entire rep; no wrist rotation.
• -The torso does not twist toward the working arm.
• -The dumbbell travels a consistent diagonal line each rep.
• -Full elbow extension at the bottom before the next rep.

Common mistakes

• -Rotating the torso to bring the shoulder to the dumbbell.
• -Swinging the weight up with hip drive.
• -Letting the elbow wing away from the body at the top.
• -Rushing the lowering phase down the diagonal.