Enhancing Skills

Cross body hammer curl

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

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.

Proper form:

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Let your arms hang by your sides with your palms facing in towards your body.
  3. Keep your elbows close to your body as you curl the dumbbell in your right hand up towards your left shoulder.
  4. Pause at the top of the movement and squeeze your bicep.
  5. Slowly lower the dumbbell back down to the starting position.
  6. Repeat on the other side, curling the dumbbell in your left hand up towards your right shoulder.
  7. 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

Body Group:

Arms

Muscle Group(s):

Biceps, Triceps

Muscles used:

Primary:

Brachialis

Secondary:

Brachioradialis

Tertiary:

N/A

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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