Dumbbell Across-Body Hammer Curl
Target your biceps with this curl variation! Work your arms in a new way using dumbbells for a great upper-body workout.
The Dumbbell Across-Body Hammer Curl mainly works the biceps, with help from the forearms and shoulders. You'll need: dumbbells.
Required Equipment
Dumbbell Across-Body Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Inner Forearm (wrist flexors); Front Shoulder (anterior deltoid)
Dumbbell Across-Body Hammer Curl Variations and Alternatives
How to do the Dumbbell Across-Body Hammer Curl
Stand with your feet shoulder-width apart, with a dumbbell in each hand at arm's length. Your palms should be facing in towards your body.
Keep your elbows close to your torso and maintain a straight back.
Curl one dumbbell toward the opposite shoulder, keeping your thumb facing up in a hammer grip. Move the weight across your body, but don't rotate your arms; they should remain in the hammer position.
Squeeze your bicep at the top of the movement and hold briefly.
Slowly lower the dumbbell back to the starting position in a controlled manner.
Repeat with the other arm to complete one repetition.
Continue alternating arms for the desired number of repetitions.
Tips: - Avoid swinging your body or using momentum to lift the weights. The motion should be controlled, utilizing the strength of your biceps and forearms.
Keep your shoulders stationary throughout the exercise; the movement should only occur at the elbow joint.
Breathe out as you curl the weight upward, and breathe in as you lower it back down.
Select a weight that allows you to perform the exercise with proper form without straining. If you can't control the dumbbell or maintain form, reduce the weight.
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Dumbbell Across-Body Hammer Curl FAQs
What muscles does the Dumbbell Across-Body Hammer Curl work?
The Dumbbell Across-Body Hammer Curl mainly works the biceps, with help from the forearms and shoulders. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Dumbbell Across-Body Hammer Curl?
Dumbbells.
What workout day should the Dumbbell Across-Body Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Across-Body Hammer Curl variations and alternatives?
Similar exercises include the Alternating Hamstring Punch Curl, Arm & Knee Drive Curl, Alternating Bottle-Weight Hammer Curl and Cable Across-Body Hammer Curl.
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