Cross body hammer curl
May 5th, 2023 2:39 PM Mr. Q Categories: Dumbbell
The dumbbell cross body hammer curl is an isolation exercise that targets the biceps muscles. It involves holding a dumbbell in each hand and curling them up towards the opposite shoulder, hence the name “cross body.”
Stretch to do prior to exercise:
- Bicep stretch
- Shoulder stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio such as jogging or cycling
- Arm circles
- Wrist circles
How to select the proper weight: Choose a weight that allows you to perform the exercise with proper form while still challenging your muscles. It’s better to start with a lighter weight and gradually increase as you get stronger.
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Let your arms hang by your sides with your palms facing in towards your body.
- Keep your elbows close to your body as you curl the dumbbell in your right hand up towards your left shoulder.
- Pause at the top of the movement and squeeze your bicep.
- Slowly lower the dumbbell back down to the starting position.
- Repeat on the other side, curling the dumbbell in your left hand up towards your right shoulder.
- Continue alternating sides for the desired number of reps.
How to reduce the difficulty: To make the exercise easier, you can use lighter weights or perform the exercise one arm at a time instead of alternating sides.
How to increase the difficulty: To make the exercise harder, you can use heavier weights, increase the number of reps or sets, or add a pause or hold at the top of the movement.
Number of reps: Beginner: 8-10 reps Intermediate: 10-12 reps Advanced: 12-15 reps
Estimated time for exercise: 10-15 minutes
Muscle Group(s):Biceps, Triceps