Dumbbell Cross Body Hammer Curl V. 2
The point of Dumbbell Cross Body Hammer Curl V. 2 is control through the whole range; independent dumbbell loading is how it gets there.
How to do Dumbbell Cross Body Hammer Curl V. 2
- Stand up straight with a dumbbell in each hand, palms facing your body.
- Keep your elbows close to your torso and your upper arms stationary.
- Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Cross Body Hammer Curl V. 2 Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Cross Body Hammer Curl V. 2 Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Dumbbell Cross Body Hammer Curl V. 2
Swap Dumbbell Cross Body Hammer Curl V. 2 For
Dumbbell Cross Body Hammer Curl V. 2 — Frequently Asked Questions
How do you do the Dumbbell Cross Body Hammer Curl V. 2?
Stand up straight with a dumbbell in each hand, palms facing your body. Keep your elbows close to your torso and your upper arms stationary. Exhale and curl the weights while contracting your biceps, bringing the dumbbells as close to your opposite shoulder as possible. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Cross Body Hammer Curl V. 2 work?
The Dumbbell Cross Body Hammer Curl V. 2 primarily targets the biceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Cross Body Hammer Curl V. 2 should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Cross Body Hammer Curl V. 2 good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Cross Body Hammer Curl V. 2?
Try the Ez Barbell Spider Curl, Barbell Seated Close-grip Concentration Curl or the Weighted Seated Bicep Curl (on Stability Ball). Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.
