Cross Body Hammer Curl

PrimarySecondaryNot worked

This movement mainly trains biceps, and also recruits Forearms.

What the movement loads

In a neutral grip the biceps loses its supination advantage and the brachialis and brachioradialis take a far larger share. Crossing the body also lengthens the useful path.

How to load it

Ten to fifteen reps per arm. A complement to the standard curl, not a replacement: it works what a supinated grip leaves out.

The recurring mistake

Rotating the wrist on the way up, which turns it back into an ordinary curl. The neutral grip has to hold end to end, or the brachialis drops back to second place.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Barbell Curl
• Barbell Drag Curl
• Barbell Prone Incline Curl
• Cable One Arm Curl
• Cable Standing Inner Curl
• Dumbbell Alternate Biceps Curl
• Dumbbell Alternate Seated Biceps Curl
• Dumbbell Biceps Curl