Cross Body Hammer Curl

How to perform

1. 01Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
2. 02While 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. 03Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
4. 04Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.