Are you tired of doing the same old bicep curls with no progress? Do you feel like your workout routine has hit a plateau? You might be missing out on one of the most effective exercises for building bicep strength and definition – the dumbbell cross body hammer curl. Don’t worry, you’re not alone. Many people overlook this exercise because they don’t understand the proper form or simply haven’t heard of it. But fear not, because in this post, I’ll be breaking down the benefits of the dumbbell cross body hammer curl and providing step-by-step instructions on how to properly execute this exercise. By the end of this post, you’ll be able to add this exercise to your routine and see results in no time!
Dumbbell Cross Body Hammer Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: Dumbbells
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
Dumbbell Cross Body Hammer Curl Instructions
- Commence by picking out the dumbbells and resting your arms at your side.
- Now, curl one dumbbell up across your body pointing at your opposite shoulder.
- Then, pause at the top then lower your arm back down to resting at your side.
- Next, you can either continue with the same arm until fatigue the switch arms, or you can alternate arms every rep.
- Repeat these curls until you have executed a whole set.
Video Tutorial
Dumbbell Cross Body Hammer Curl Muscles
Target (Agonist)
Synergists
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of Dumbbell Cross Body Hammer Curl
The Dumbbell Cross Body Hammer Curl is a great way to strengthen the biceps brachii, which are a major muscle group in the upper arms. This exercise is designed to increase strength in the biceps by working both the short head and long head of the muscle. It is a great exercise for developing both power and endurance in the biceps, as well as developing coordination between the two heads of the muscle. Furthermore, it can be used to target specific areas of the biceps, allowing you to focus on strengthening any weak spots. As an added benefit, this exercise also works the core muscles and helps improve posture.
Tips for Performing Dumbbell Cross Body Hammer Curl
For you to obtain the optimal benefits, you should always stick to these simple and easy tips. Most Importantly, in case you wish to protect yourself against injuries, you will ideally stick with these tips.
- cut down muscle soreness by executing a handful of minutes of cardio targeting your target muscle groups at the end of your program. This aerobic exercise will be removing some of the lactic acid. Consequently you are going to be improving your healing time.
- Perform Drop Sets. You can maximize your gains using drop sets. Drop sets are any time you do a set to until you can do another rep after that you use lighter dumbbells and keep going. You are able to lower the load many times.
- Maintain Your Abs Flexed. For most exercises, you will need to help support your back bone by flexing your abs to strengthen your internal pressure near your backbone.
- Selecting A Rest Duration That Should Be Small, Yet You Will Nonetheless Accomplish A Good Whole Set. Every time your break period is to quick you would possibly be unable to carry out your entire set, in the event that it is way too extended you can be merely being inefficient.
Benefits and Tips Video
![Hammer Curls With Dumbbells [3 Form Tips For BIG GAINS]](https://musclemagfitness.com/wp-content/plugins/wp-youtube-lyte/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5FAuyZuvJFg%2F0.jpg)
Frequent Mistakes To Avoid
You need to keep from making these regularly occurring errors to support quality technique and improve your strength. Moreover, when you stop these mistakes you will minimize the likelihood of having to deal with injuries.
- You Don’t Want To Make It To Easy. Your main way to build muscle will be to challenge yourself.
- You Don’t Want To Miss Recovery Times. Over-training could actually help make you weakened in lieu stronger.
- It Is Best If You Don’t Disregard Any Pain. Stiff and sore muscle tissue and an injury pain are not necessarily always the same. Whenever you feel discomfort whenever you are doing exercises you will want to stop, or you may simply just make this injury worse yet.
Find More Dumbbell Exercises Here
Variations and Complementary Exercises
Adding variations to your workout routine can help to keep you motivated and challenge your muscles in different ways. Here are some variations, complementary, or alternative exercises to the exercise Dumbbell Cross Body Hammer Curl that work similar muscles.
Dumbbell Curl
The Dumbbell Curl is a great complementary or alternative exercise to the Dumbbell Cross Body Hammer Curl. It targets the same muscles as the Hammer Curl, but with a different emphasis. The Dumbbell Curl involves curling the dumbbells up towards the shoulders, while the Hammer Curl works the arms in a horizontal motion. Both exercises can be done with light to moderate weights to improve muscular strength and endurance. The Dumbbell Curl can also be done with a higher weight to build muscle mass. Both exercises are great for developing strong, toned arms and can be done in any workout routine.
Dumbbell Hammer Curl
The Dumbbell Hammer Curl is an excellent complementary or alternative exercise to the Dumbbell Cross Body Hammer Curl. This exercise works the biceps, forearms, and shoulders with a different motion than the Cross Body Hammer Curl. Instead of curling across the body, the Dumbbell Hammer Curl requires the user to curl the weight up and down in a hammer-like motion. This exercise will help to strengthen and build the arms, as well as work the stabilizer muscles in the shoulder and back.
Dumbbell High Curl
The Dumbbell High Curl is a great alternative or complementary exercise for the Dumbbell Cross Body Hammer Curl. It is a biceps exercise that targets the short head of the biceps and the brachialis muscle. The exercise is performed by standing upright, holding a dumbbell in each hand with palms facing up. Keeping the elbows tucked into your sides, curl the dumbbells up to shoulder height and slowly lower them back to the starting position. This exercise is an excellent choice for isolating the biceps muscle and stimulating growth. It can also be used as a finisher after a grueling biceps workout, to really burn out the muscles.
Check Out These Top Dumbbell Exercises
Dumbbell Preacher Hammer Curl
The Dumbbell Preacher Hammer Curl is a great alternative or complementary exercise to the Dumbbell Cross Body Hammer Curl. This exercise works the same muscles as the Cross Body Hammer Curl, but with a slightly different emphasis. It is performed on a preacher bench, which helps to keep your arms in proper alignment and helps to isolate the biceps. The preacher bench also helps to keep your elbows in place, which reduces stress on the shoulder joint. The hammer grip allows you to use a neutral grip, which also reduces stress on the shoulder joint. This exercise is an excellent choice for those looking to add variety to their arm workouts.
EZ Bar Close Grip Curl
The EZ Bar Close Grip Curl is a great complementary or alternative exercise to the Dumbbell Cross Body Hammer Curl. This exercise works the same muscle groups, but instead of using dumbbells, you use an EZ bar. With this exercise, you will be gripping the bar close to the center, which will allow you to target your biceps more than if you were using a wider grip. Additionally, this exercise has the added benefit of allowing for a greater range of motion, allowing for a deeper and more effective muscle contraction.
EZ Bar Close Grip Preacher Curl
The EZ Bar Close Grip Preacher Curl is an effective exercise to build muscle in the biceps. This exercise can be used as a complementary or alternative exercise to the Dumbbell Cross Body Hammer Curl. It is performed by sitting on a preacher curl bench and gripping the bar with an underhand grip. Then, lower the bar until your arms are extended, and lift it back up until your elbows are at 90 degrees. This exercise works the biceps more effectively than the Dumbbell Cross Body Hammer Curl, as it isolates the muscles and allows for heavier weights to be used.
Find More Arms Exercises Here
Opposing Complementary Exercises
In order to properly balance out the workout, it is important to incorporate other exercises that target the opposing muscle groups. Below are a few exercises that will help to build strength and endurance in the opposing muscle groups.
Dumbbell Triceps Extension
The Dumbbell Triceps Extension is a great exercise to complement the Dumbbell Cross Body Hammer Curl. This exercise works the triceps, which is the opposing muscle group of the biceps worked in the Cross Body Hammer Curl. The Triceps Extension involves holding a dumbbell in both hands with palms facing up and slowly extending the arms upwards until they are fully extended, then slowly lowering them back down. This exercise is great for building up strength and size in the triceps, which will help to balance out the strength and size of the biceps developed through the Cross Body Hammer Curl.
EZ Bar Decline Triceps Extension
The EZ Bar Decline Triceps Extension is a great exercise to pair with the Dumbbell Cross Body Hammer Curl as it works the opposing muscle group. This exercise targets the triceps while the Dumbbell Cross Body Hammer Curl targets the biceps. To perform this exercise, sit on a decline bench with an EZ bar in your hands. Extend your arms straight up and then slowly lower the bar behind your head until your elbows are in line with your ears. Pause at the bottom for a second, then extend your arms to return to the starting position. This exercise is perfect for targeting the triceps and developing strength and mass.
EZ Bar Lying Close Grip Triceps Extension Behind Head
The EZ Bar Lying Close Grip Triceps Extension Behind Head is a great exercise to complement the Dumbbell Cross Body Hammer Curl. This exercise targets the triceps, which are the opposing muscle group to the biceps used in the Dumbbell Cross Body Hammer Curl. The triceps extension behind the head works to extend the elbow and strengthen the triceps, while the Hammer Curl strengthens the biceps. Both exercises help to improve overall upper body strength and muscle definition.
Take Your Arm Workout to the Next Level with Dumbbell Cross Body Hammer Curl
Ready to take your arm workout to new heights? Look no further than the dumbbell cross body hammer curl. This exercise is perfect for targeting not just your biceps, but also your forearms and shoulders. By crossing the dumbbell over your body, you’ll engage muscles in ways you may not have before. But don’t worry, it’s easier than it sounds! With the right form and weight, this exercise can add a new level of challenge and results to your arm routine. Give it a try and see the difference for yourself.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Dumbbell Exercises
