Demo & instructions
Cross-Body Hammer Curl
Also known as: Pinwheel Curl, Cross-Chest Hammer Curl
Instructions
A hammer curl where each dumbbell travels across your body toward the opposite shoulder, one arm at a time. The angled path gives the forearm and outer upper arm plenty of work with a thumbs-up grip.
- Movement
- Elbow flexion
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Stand tall with a dumbbell in each hand, palms facing your thighs.
- 2Keep your elbows close to your sides and your chest lifted.
Execution
- 1Curl one dumbbell up and across your torso toward the opposite shoulder, thumb leading.
- 2Pause when the weight is near your chest.
- 3Lower it along the same path until your arm is straight.
- 4
Target
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
