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Exercise Benefits With Proper Form & Technique

Cross-Body Hammer Curl

(4.75)
through 4 votes
Human
muscles:BicepsMuscle
synergists:Hand FlexorsMuscle
required:Dumbbells (2)
fitness level:Normal
exercise type:Strength
Variations available (23)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

  • this isolating exercise should be done at the end of your workout
  • in opposite to the Hammer Curl the outer biceps is required more

Starting Position

  • grasp two dumbbells
  • hold them next to your body with slightly bent arms
  • palms of the hands point to the thighs
  • back is straight
  • for a better stability, your legs are shoulder width open and bent a little

Correct Execution

  • bend one arm and guide the weight to the opposite shoulder across your body
  • the forearms does not turn
  • try not to move the shoulder
  • hold the position shortly, then let the dumbbell come back
  • afterwards, do the same with the other arm
  • repeat the biceps exercise several times without momentum and alternating