What muscles does the Cross-Body Hammer Curl work?

The Cross-Body Hammer Curl mainly works the biceps and forearms.

How many sets and reps of the Cross-Body Hammer Curl?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Cross-Body Hammer Curl?

Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.

Cross-Body Hammer Curl

Curl each dumbbell across the body toward the opposite shoulder to load the brachialis.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Biceps, Forearms
Equipment: Dumbbell
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the biceps, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Cross-Body Hammer Curl work?: The Cross-Body Hammer Curl mainly works the biceps and forearms.
What equipment do you need for the Cross-Body Hammer Curl?: A dumbbell.
How many sets and reps of the Cross-Body Hammer Curl?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Cross-Body Hammer Curl?: Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.

Program it for your clients

Coaches add the Cross-Body Hammer Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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