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Cross-Body Hammer Curl / Cross-Body Triceps Extension With Towel

through 14 votes
muscles:BicepsMuscle, TricepsMuscle
auxiliary muscles:Hand FlexorsMuscle, Hand ExtensorsMuscle
fitness level:Easy
exercise type:Strength
Variations available (23)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

Starting Position

  • if you want to train the right biceps, the right hand is up (the left triceps is trained, too)
  • encompass the towel with both hands
  • the hands are close to each other
  • hold them in hip height in front of your body (right hand is in belly button height)
  • your upper body remains straight
  • the feet are hip width apart

Correct Execution

  • try to pull the towel ends apart as much as possible
  • now slowly bend the right arm
  • bring the right hand in front of the chest, the left arm gives the resistance
  • the left arm follows the motion and is bent, too
  • invert the motion
  • keep the tension in the biceps of the right arm, it is the resistance for the stretching of the triceps of the left arm
  • when the arms are back in the starting position, go on to the next rep
  • do several reps on one side, then switch positions of the hands and do the same for an effective arm workout