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Cross Body Hammer Curl

Exercise Data

Type: Strength Main Muscle Worked: Biceps Other Muscles: Forearms Equipment: Dumbbell Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
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8.9

Out of 10

Excellent

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Cross Body Hammer Curl Images

Cross Body Hammer Curl
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Cross Body Hammer Curl
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Cross Body Hammer Curl Guide

Main Muscle: Biceps

  1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
  2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
  3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
  4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Variations: You can also perform this exercise in between two pulleys using the end of a rope attachment on each arm.

Alternative Exercises For Cross Body Hammer Curl

Hammer Curls

Muscle Targeted: Biceps

9.1

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8.6

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8.0

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Tips and Reviews - Login to rate

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Review: Cross Body Hammer Curl

Exercise Rating
10/10

Oct 2, 2016 10:18 PM: It's also fun.

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Review: Cross Body Hammer Curl

Exercise Rating
10/10

Sep 1, 2016 1:42 PM: Most people unfortunately don't understand physiology. Turns out, this is probably the best chest exercise you could possibly do, especially if you do a bent over version. The reason is that bench presses aren't the pec major's ideal way of contracting. The pecs are maximally contracted in a hugging...+See More

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Review: Cross Body Hammer Curl

Exercise Rating
9/10

Mar 10, 2016 4:00 PM: Great workout when performed slowly to really concentrate on your forearm and bicep muscles!

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Review: Cross Body Hammer Curl

Exercise Rating
9/10

Nov 12, 2015 11:02 AM: I had a buddy who tried to tell me this wasn't a real exercise because the lady who owned the gym we lifted at didn't like it. My form was perfect and I was lifting slow and steady, plus I could feel it in the target muscles. Needless to say I joined a new gym and I workout alone now :)

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Review: Cross Body Hammer Curl

Exercise Rating
9/10

Sep 1, 2014 9:38 PM: love this exercise also works shoulders , great compound exercise , lift heavy and grow.

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Review: Cross Body Hammer Curl

Exercise Rating
10/10

Aug 29, 2013 8:16 PM: Such an Amazing exercise for the biceps aka side curls. Did these for like almost the first time ever and couldn't believe the contraction I was getting. Use moderate weight and I prefer focusing on one arm at a time. This has to be my favorite bicep exercise for now.

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Review: Cross Body Hammer Curl

Exercise Rating
10/10

Jun 18, 2013 6:45 PM: Excellent

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Review: Cross Body Hammer Curl

Exercise Rating
10/10

Apr 28, 2013 6:35 PM: This exercise works well but ya gotta go heavy

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Review: Cross Body Hammer Curl

Exercise Rating
8/10

Mar 4, 2013 11:21 PM: Quite good I think....

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Tip: Cross Body Hammer Curl

Exercise Rating
9/10

Sep 10, 2012 10:26 PM: Awesome forearm/bicep exercise! Don't go to heavy though.. If you're not bringing it right above the nip, than you're likely not fully contracting your bicep and getting nothing from it.. in my opinion

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