The cross body hammer curl is made for maximum contraction; this is how you craft wider and bigger biceps. This easy to do and easy to improve exercise is perfect for arm day. Let's get straight into the good stuff.
Hammer Curls For Arms like Thor
Aim: 3 sets of 8 - 12 reps or more depending on your targets and goals
How to perform the cross body hammer curl
- 1Get a set of dumbbells ready. It is easier to work one arm at a time when you use two dumbbells.
- 2Stand straight, and engage your core; activate your torso for proper posture. Put a slight bend in your knees.
- 3Grip the dumbbells in a protonated grip with your palms facing inwards.
- 4Keep your elbows locked at your sides.
- 5Start with one arm at a time.
- 6Begin contracting your muscles to curl the dumbbell across your body towards the opposite shoulder. You should contract your arm as hard as possible.
- 7Squeeze at the top of the contraction.
- 8Slowly release and lower your arm back to the starting position.
- 9Switch arms and perform a rep with the other arm. You can complete a set full set on one arm before moving on to the other arm, or you can work one arm at a time.
- 10Keep your reps to at least 8 per arm.
Tip: Don't bring your arm above your chest height. The peak of the curl should be at your lower chest height.
The Muscles Targeted
If you have ever stopped to think about perfectly proportioned arms, this is the one exercise that is perfect for the biceps and the forearms. The main muscles targeted are the brachioradialis in the forearm alongside the long head of the biceps brachii.
Why would do you need to add the cross body hammer curl to your arm workout? Here are a few reasons why.
These are a few common mistakes that everyone makes. If you can avoid these, you will be well on your way to perfecting your biceps.
Variations of The Cross-body Hammer Curl
A Dash of Tradition
Adding a traditional hammer curl in between each cross-body hammer curl is a great addition that thoroughly targets the biceps. Add that little twist in for the best arm workout.
A Subtle Change
Changing your weights and rep patterns is another way you can tailor the benefits of this bicep blasting exercise.
Time to Shred
We are all either growing or shredding or somewhere in between. You can make small changes to get the best out of your curls for whichever phase you are in.
Building Blocks of Biceps
With the building blocks for bigger and better biceps, your curl game is about to get bigger and better. Exercises that target the biceps are not just for pro bodybuilders; they are there to improve your overall health and quality of life.