Cross Body Hammer Curl (Machine)
Also called Machine Cross Body Hammer Curl
How to do it
Sit at the machine and take one handle with a neutral, palm-in grip and your elbow supported or tucked. Curl the handle diagonally toward the opposite shoulder without moving your upper arm, then lower slowly to full extension. Complete the reps on one side before switching.
Setup
Adjust the seat and handle so one arm can begin nearly straight with a neutral grip. Sit centered with the elbow supported or pinned, wrist straight, shoulder down, and torso fixed against the pad.
Where you should feel it
Through the brachialis, outer biceps, and forearm of the working arm along the guided diagonal path, while the core holds the torso still. Keep the upper arm fixed.
When to use it
Use for stable unilateral arm hypertrophy close to fatigue when support should remove momentum. Perform 10-20 controlled reps per side.