Cross Body Hammer Curl (Dumbbell)
Also called DB Cross Body Hammer Curl, Cross Body Curl (Dumbbell)
How to do it
Stand tall holding a dumbbell in the working hand with the palm facing inward. Curl the bell up and across the torso toward the opposite shoulder while keeping the elbow pinned, squeeze the biceps, then lower slowly to full extension. Complete the set and repeat with the other arm.
Setup
Hold one dumbbell at the side with a neutral grip and wrist straight. Stand with feet stable, shoulders level, torso braced, and the working elbow pinned close to the ribs.
Where you should feel it
Through the brachialis, outer biceps, and forearm of the working arm along the diagonal path, while the core keeps the torso from twisting. Avoid swinging the bell.
When to use it
Use for simple unilateral brachialis and biceps hypertrophy with a neutral grip and clear side-to-side comparison. Perform 8-15 controlled reps per side.