Cross Body Dumbbell Hammer Curl

Differentiation: Mechanics

This variation of a Hammer Curl is unique. Here is how: you move the dumbbell across your chest, | instead of straight upward (like you would do when performing a normal curl). This movement targets the short head of your bicep | as well as your brachioradialis. You perform this exercise using one arm at a time, | alternating between your left and right arm with each rep. Working individual sides allows you to focus on developing each bicep individually. Using dumbbells also ensures that each arm lifts the same amount of weight. Using equal weight contributes to the overall symmetry of your biceps. Finally, this is a standing exercise. Standing requires you to engage your core to maintain balance. Engaging your core eventually adds to the overall strength of your core.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet shoulder-width apart for stability.

5) Hold the dumbbells at your sides, with your palms facing your hips.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while curling the dumbbell in your left arm towards your opposite shoulder (right shoulder).

3) The dumbbell should come very close to your shoulder.

4) This is the ending position.

5) Hold this contraction for a count of one second.

6) Exhale while lowering the dumbbell using a controlled movement along the same path as when you raised it.

7) Repeat this motion with the opposite arm.

8) Continue reps until you have completed a full set, alternating arms for each rep.

Proper Form

Pay special attention to following proper form by...

Keep your elbow close to the sides of your body.

Avoid swinging your body in an attempt to assist with lifting the dumbbell. Keeping your upper-body stationary will help concentrate the effort in your biceps.

Keep your upper arms stationary and focus on only moving your forearms.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called an arm blaster when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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