Dumbbell Cross-Body Hammer Curl

oec:dumbbell-cross-body-hammer-curl

A dumbbell curl variation where the weight is lifted diagonally across the torso toward the opposite shoulder with a neutral grip.

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Also called: DB Cross Body Hammer Curls, Cross-Body Hammer Curl, Pinwheel Curl, Dumbbell Pinwheel Curl

How to do it

Stand tall with feet hip-width apart and knees slightly unlocked.
Hold a dumbbell in each hand at your sides with palms facing your torso in a neutral grip.
Engage your core and pull your shoulder blades slightly back and down.

Keeping the upper arm stable and palm facing inward, curl one dumbbell across your torso toward the opposite clavicle or shoulder.
Squeeze the arm flexors firmly at the peak of the movement.
Lower the dumbbell under control along the same diagonal path back to your side.
Repeat the movement with the opposite arm and alternate sides for the target repetitions.

Exhale while curling the dumbbell across your body, and inhale as you lower it with control.

Swinging the torso to generate momentum.: Brace the core, keep hips stationary, and choose a lighter dumbbell if needed.
Allowing the elbow to flare outward or drift excessively forward.: Keep the upper arm pinned near the ribcage so the elbow acts as a fixed hinge.
Supinating the wrist during the lift.: Maintain a strict neutral hammer grip throughout the entire repetition.

This record: CC-BY-SA-4.0.