Biceps
Cross Body Curl
The Cross Body Curl is a strength exercise with dumbbells for your biceps. Share of the load in the Zulta muscle model: brachialis 37%, biceps (long head) 21% and brachioradialis 19%.
Also known as: cross body hammer curl
How to do it
- Stand tall with a dumbbell in each hand, arms at your sides and palms facing in.
- Curl one dumbbell up and across the body toward the opposite shoulder.
- Keep the palm facing in and the thumb pointing up the whole way.
- Lower the dumbbell slowly back to the side.
- Repeat with the other arm and keep alternating.
Tips
- Keep the upper arm close to the body so the forearm does the crossing.
- Finish each rep fully before the other arm starts.
Common mistakes
- Twisting the torso toward the dumbbell.
- Swinging the dumbbell across with momentum.
Muscles worked by the Cross Body Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Curling across the body keeps the load on brachialis. A neutral grip takes the biceps out of its strongest position, so brachialis and brachioradialis take a larger share of elbow flexion.
Cross Body Curl alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Cross Body Curl work?
Mainly the brachialis. The biceps (long head) and brachioradialis assist.
Is the Cross Body Curl good for beginners?
Yes. The Cross Body Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cross Body Curl?
For example the Pinwheel Curl, Hammer Curl and Band Hammer Curl. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.