Dumbbell Cross Body Hammer Curl – Your Easy How To Guide

Dumbbell Cross Body Hammer Curls are undeniably a great muscle building exercise to activate your biceps and build your arms. Do you wish to get bigger biceps now and look like an expert doing it? Then simply take advantage of this how to tutorial in order to begin right now.

Dumbbell Cross Body Hammer Curl Exercise Summary

  • Primary Muscles Worked: Biceps Brachii
  • Other Muscles (Secondary) Worked: Brachialis, and Brachioradialis
  • Equipment: Dumbbells
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Dumbbell Cross Body Hammer Curl Procedure

  • 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.

Muscles Used

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None


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.

Get More Bodybuilding Tips Here.

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.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Cross Body Hammer Curl Recap

You ought to immediately have the ability to perform dumbbell cross body hammer curl effectively. Right now your following level is to carry out dumbbell cross body hammer curl as apiece of a scheduled exercise routine to build up your Biceps.

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