Cross Body Hammer Curl

In this variation of the hammer curl, the arm goes across the body for maximum contraction.

It is important to keep the elbow locked to the side and keep a moderate pace for the entire range of motion.

execution

  1. 1
    Grab a dumbbell and stand up straight stably
  2. 2
    Keep the wrist pronated and the elbow locked to the side of the body
  3. 3
    Hammer the dumbbell up and across the body, contracting the arm as hard as possible
  4. 4
    Return slowly down on the eccentric phase
Note: Avoid lifting the dumbbell above your chest. Optimal contraction occurs at around lower chest level.

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