VIDEO DEMO
Cross-body hammer curl
Progression of Hammer Curl
PROGRESSION · HOW TO DO IT
Cross-body hammer curl
These steps are written specifically for the Cross-body hammer curl. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Cross-body hammer curl. Stand tall with dumbbells at the sides, palms facing the body, and elbows resting beside the ribs.
- 02Move the pattern
Keep the thumbs pointing up as you bend the elbows and bring the weights toward the shoulders.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Pause without swinging the upper arms, then lower until the elbows are straight. Lower all the way.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
BICEPS & FOREARMS / 54
Cross-body hammer curl
Sets: 3–4 · Reps: 8–15
Cross-body hammer curl is a progression of Hammer Curl. Use the written card above for its exact setup and execution.
Short range: Short range means the target muscle finishes squeezed in its shortened position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The neutral grip distributes demand across the biceps, brachialis, and brachioradialis while the elbow travels from open to flexed.