Fysiqal

Isolation · Beginner

Cross-Body Hammer Curl

Isolation isolation exercise using dumbbell.
Cross-Body Hammer Curl demonstration (no audio).
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Dumbbell
Mechanics
Isolation
Sides
Alternating
Main plane
Sagittal

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How to do the Cross-Body Hammer Curl

Cues reviewed by Kwabena Osei on

Setup

Stand holding dumbbells with a neutral (palms-in) grip, arms at your sides.

  1. Curl one dumbbell up and across your body toward the opposite shoulder, keeping your palm facing in throughout.

  2. Lower under control back to your side, then repeat on the other arm.

Common mistakes

  • Rotating the torso to help swing the dumbbell across the body instead of curling with the arm alone.

  • Letting the working elbow drift away from your side as the weight gets heavy.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Elbow flexionprimary action

    Brachioradialis (prime mover, high emphasis); Brachialis (synergist, high emphasis); Biceps brachii (synergist, moderate emphasis)

  • Wrist extensionsecondary action

    Wrist extensors (stabilizer, low emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.