Alternating Cross-Body Hammer Curls

Alternating Cross-Body Hammer Curls
Target Your Arms from a New Angle for Stronger, Defined Biceps

Keywords: biceps, hammer curls, cross-body curls, arm strength, upper body exercises

If you’re looking to add variety to your arm workouts and build balanced, functional strength, alternating cross-body hammer curls are the perfect addition to your routine. This variation of the traditional curl places greater emphasis on the brachialis muscle—a key player in adding thickness to your upper arms—as well as engaging the forearms and shoulders. By moving the dumbbell across the body, you activate the muscles differently than in standard curls, promoting more complete arm development and improving joint stability.

Whether you’re working toward bigger arms or stronger, more functional upper-body strength, this simple yet powerful exercise can help you reach your goals without the need for heavy equipment.
How to Perform Alternating Cross-Body Hammer Curls

Starting Position:

Stand tall with a dumbbell in each hand, arms fully extended at your sides.
Keep your palms facing your torso (neutral grip).
Engage your core and maintain a straight posture throughout the exercise.

Movement:

Begin by lifting the right dumbbell across your body toward your left shoulder.
Keep your elbow close to your body and avoid swinging or using momentum.
Squeeze the biceps at the top of the movement, then lower the dumbbell back to the starting position under control.
Repeat the movement with the left arm toward your right shoulder.
Continue alternating sides for the desired number of reps.

Tip: Focus on controlled movements rather than speed. Keep your wrists neutral and avoid letting the shoulders take over the movement.

The alternating cross-body hammer curl effectively targets the brachialis muscle, which sits underneath the biceps and contributes to arm thickness. You’ll also strengthen the biceps brachii and the brachioradialis in the forearms, leading to improved grip strength and balanced upper-arm development.

Incorporating this movement regularly helps improve arm symmetry, enhances elbow stability, and supports better performance in compound lifts like rows and pull-ups. Over time, it also contributes to stronger, more functional grip strength, which carries over to everyday tasks and athletic performance.