The Cross Body Hammer Curl is a powerful bicep exercise that targets both the biceps brachii and the brachialis muscles. This exercise is unique in its form as it involves curling the dumbbells across the body, which increases the engagement of the brachialis. Cross Body Hammer Curls help in building overall arm strength and muscle mass, making them a valuable addition to any arm training routine.
Cross Body Hammer Curl Video
How to Perform Cross Body Hammer Curls
Step-by-Step Instructions:
- Set Up the Dumbbells: Select a pair of dumbbells and stand with your feet shoulder-width apart, holding one dumbbell in each hand with a neutral grip (palms facing inwards).
- Position the Dumbbells: Let your arms hang down fully extended at your sides, maintaining a slight bend in the elbows.
- Curl Across Your Body: Curl the right dumbbell towards your left shoulder in a controlled motion, keeping your upper arm stationary and your elbow slightly bent.
- Squeeze and Lower: At the top of the curl, squeeze your biceps before lowering the dumbbell slowly back to the starting position.
- Complete the Reps: Perform the desired number of reps on one side, then switch to the other side and repeat the motion.
Cross Body Hammer Curl Benefits
- Increased Arm Strength: Cross Body Hammer Curls effectively target both the biceps and brachialis muscles, improving arm strength.
- Better Forearm Engagement: The neutral grip used in this exercise engages the forearm muscles more effectively than traditional curls.
- Enhanced Muscle Development: The across-body motion activates muscles from a unique angle, promoting muscle growth and hypertrophy.
- Improved Grip Strength: The neutral grip also works on improving grip strength, benefiting various compound lifts.
- Better Functional Strength: Cross Body Hammer Curls help in developing functional strength for everyday activities and sports performance.
Cross Body Hammer Curl Muscles Worked
The Cross Body Hammer Curl primarily targets the brachialis muscle, a key muscle in the upper arm that lies underneath the biceps brachii. The exercise also engages the biceps brachii and the brachioradialis muscle of the forearm. The neutral grip helps activate the forearms more effectively while maintaining focus on the biceps during the curl motion.
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