Hammer curl vs cross body hammer curl Feb 8, 2025 · The hammer curl is a fundamental bicep exercise that involves holding a dumbbell with a neutral grip (palms facing each other) and curling the weight up towards your shoulders. Dec 27, 2024 · 36. This detailed overview covers proper technique, key muscle targets, and the benefits of incorporating hammer curls into your routine for strength and definition. cross body hammer curls. Mar 24, 2024 · When it comes to bicep training, two exercises stand out: concentration curls and hammer curls. To execute this movement, stand with a dumbbell in each hand, palms facing your torso. As you lift the dumbbell towards the opposite shoulder, your arm takes a diagonal path across your body. Apr 22, 2025 · When using a close-grip, you’re placing more emphasis on the long-head (outer) of the biceps. Cross body hammer curls place more of a burden on the muscle between your bicep and tricep. Apr 12, 2024 · The effectiveness of hammer curls vs concentration curls ultimately depends on your individual goals and training style. net/publicat. Secondly, they target different muscles. Read our dumbbell cross body hammer curl guide. This variation involves bringing the dumbbell across your body, engaging different muscle fibers and promoting a more balanced development. Jul 22, 2025 · The peak contraction achieved in the supinated curl is difficult to replicate with hammer curls, making regular curls potentially better for peak biceps shaping. ncbi. Learn how to do them, their benefits and drawbacks, and which is best suited for your fitness goals. Not because you’re inherently training the brachioradialis/ brachialis more by internally rotating the shoulder… but rather it is simply gonna be more stable since the center of mass will be closer to your body. Plus, they are fun and easy to execute despite being a staple bodybuilding exercise! Jun 23, 2020 · The Cross Body Hammer Curl is another simple variation of the Hammer Curl. We know that one of the functions of the biceps is supination of the forearms; to take minimize biceps activation and preferentially target the brachialis, we pronate the forearms and bring the dumbbell up and across the body. Jan 26, 2016 · Pay respect to the brachialis, the forgotten muscle. In this blog post, we’ll take a closer look at both exercises, compare their benefits and drawbacks, and help you decide which one is right for you. Jun 5, 2024 · But like any exercise, mastering the cross-body hammer curl takes practice, form, and technique. Cross-Body Hammer Curls The cross-body hammer curl is a hammer curl variation that focuses on the brachialis and biceps for athletes. Oct 24, 2025 · Let's compare hammer curls vs bicep curls. The hammer curl is another popular bicep exercise that focuses on both the biceps brachii and the brachialis, a smaller muscle that contributes to elbow flexion. Click to learn more! Mar 10, 2024 · Cross-Body Hammer Curl vs. Compared to regular hammer curls, crossbody hammer curls specifically target the long head of the biceps for added definition and strength in your arms. This diagonal movement pattern is referred to as the cross-body. bicep curls finally put to rest, what are some other options to help work on your biceps? We can’t show a full plan because everyone’s body is different. Oct 6, 2025 · The standard hammer curl builds biceps nicely, but the cross body hammer curl takes it up a notch. Learn how to do this exercise, the muscles worked, and the main benefits. Like other variations this is an isolation exercise that targets the biceps. Introduction to the Cross Body Hammer Curl The Cross Body Hammer Curl is a strength-building exercise that targets the biceps, brachialis, and brachioradialis muscles, enhancing muscle tone and improving upper body strength. The cross body hammer curl takes the traditional hammer curl and adds a unique twist. researchgate. What’s better hammer curls or cross body curls The Cross Body Hammer Curl targets your biceps and gets you bigger and stronger arms. Aug 19, 2020 · Here's a comparison of the bicep curl and hammer curl. Oct 19, 2024 · The crossbody curl is a variation of the bicep curl that involves bringing the weight across your body, engaging your core and promoting stability. Get ready to tone your biceps with the dumbbell cross body hammer curl! This exercise hits the long head of your biceps, adding size and strength. Detailed instructions on how to perform the Cross Body Hammer Curl. Alternate between arms to engage both biceps Cross Body Hammer Curls hold them in a neutral position, slighlty lean forward for more tension and less shoulders, curl the dmbl across the body to the o May 16, 2024 · The cross body hammer curl hits the biceps and forearms from a different angle. Dec 14, 2024 · The cross body hammer curl is a unique and effective exercise that targets your biceps and forearms in a way that traditional bicep curls can’t. ” Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Apr 3, 2023 · In this channel you will find intense and effective workout for your body. Nov 7, 2023 · This article details the different types of dumbbell curls that should be part of your exercise arsenal for building bigger biceps. Mar 16, 2022 · In part because of the neutral grip (palms facing each other), hammer curls have a slightly different muscle activation pattern than the traditional biceps curl, which is performed with a Aug 26, 2024 · What are Pinwheel Bicep Curls? Pinwheel curls, also called cross-body hammer curls, are a variation of bicep curls that require you to work each dumbbell across your body, aiming to get it towards your opposite shoulder in each rep. Feb 12, 2025 · 3. The cross body hammer curl is an isolation exercise that primarily targets the brachialis muscle, but it also engages the biceps brachii (especially the outer head) and the brachioradialis. Cross Body Hammer Curls are a variation on the more standard Hammer Curl. Learn proper form and tips for effective workouts! Jan 24, 2022 · TikTok video from Edric_fit (@edric_fit): “Stop making this Cross body hammer curl mistake ‼️ #bodybuilding #gym #workouttips #brachialis”. If you want to know what the cross-body hammer curl is, what muscles it works, and how it compares to a regular hammer curl, this page will tell you everything you need to know. That’s why we’ve created the ultimate guide to help. Standard hammer curls develop your brachioradialis, the muscle on top of your forearm. If you’re looking to add variety to your arm workouts and sculpt impressive biceps, learning how to cross Aug 11, 2024 · Seated Hammer Curl: Boost your Arm strength by targeting Biceps Brachii, Brachialis, and Brachioradialis. 9K subscribers Subscribed Jan 6, 2023 · The cross-body hammer curl is another standing variation where you curl the dumbbell across the front of your body with a neutral grip. This blog post will delve into the hammer curls vs supinated curls debate, exploring the benefits, drawbacks, and proper form of each exercise. Do YOU know the difference between these two Hammer Curl variations? I explain. What I feel is the best biceps exercise to train this muscle is the Cross-Body Hammer Curl. Are you looking to maximize arm growth? This video explores the pros and cons of each type of curl and how you can incorporate them into your workout routine Sep 30, 2024 · Hammer curls are a bicep exercise that targets both the biceps brachii and brachialis muscles, offering a balanced arm workout. This arm angle helps to accentuate the outer bicep, brachialis, and forearm involvement. By curling across your body with a neutral grip, you place more tension on the outer part of your arms, helping build thickness and forearm strength. Apr 17, 2025 · By curling across your body with a neutral grip, you place more tension on the outer part of your arms, helping build thickness and forearm strength. Cross-Body Hammer Curl by Jim Stoppani Jim Stoppani, PhD 274K subscribers Subscribed Mar 21, 2024 · Hammer curls and alternating hammer curls are both effective exercises for building muscle in the forearms, but they each have their own unique benefits and drawbacks. 8K likes, 74 comments. Apr 17, 2025 · The Dumbbell Cross-Body Hammer Curl (also known as a diagonal curl or across-the-chest curl) targets the biceps and brachialis with an added emphasis on the forearms. Forearm training in general is underutilized for muscles that I think have a huge impact on aesthetics. Sep 3, 2024 · The cross-body hammer curl is a dumbbell exercise that targets the biceps, brachialis, and forearm muscles. By curling the dumbbell toward the opposite shoulder, you shift the tension onto the brachialis — the deep muscle that makes your biceps pop. Jan 1, 2023 · Are hammer curls and cross body curls the same? First is the angle of the lift, curl and direction your palms are facing. nlm. Mar 16, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and cross body curls. You can perform a set of crossbody curls followed immediately by a set of hammer curls to create a superset. Click the link to learn more about them to grow your arms! Jun 1, 2025 · A hammer curl while performed laying down on a incline bench adjusted to a 45 degree angle. Big Sean) 3K Dislike Aug 23, 2024 · The crossbody hammer curl is a variation of the traditional hammer curl that involves crossing the dumbbell across your body as you curl. Check out our blog post for a step-by-step guide on how to properly perform this exercise and get the best results. This exercise is ideal for fitness enthusiasts of all levels, from beginners to advanced, as it helps to balance muscle development and maintain joint health. Any reasons to switch from Pinwheel Curls to regular Hammer Curls? Saw that video of the late John Meadows preaching Pinwheel hammer curls cross body style to target the upper biceps and brachioradialis long ago and never had any reason to go back to regualar Hammer Curls. Table of Contents show Build Massive Arms with the Hammer Curl How to Perform Standing Hammer Curls Avoid These Common Mistakes Hammer Curl Variations Cross-Body Hammer Curls Banded Hammer Curls Kettlebell Hammer Curls Get the Most Out of Your Bicep Workouts Ask any guy about his favorite bicep exercises and he’ll most likely mention hammer … Continued Nov 16, 2023 · A combination of hammer curls and bicep curls will allow for the best overall arm development with the bicep curl adding more muscle mass but the hammer curl helping to develop definition and a bigger biceps peak. This movement reduces the Jul 24, 2024 · Want to build bigger, stronger arms? Learn the difference between bicep curls, hammer curls, & reverse curls and choose the right one for you. Jan 9, 2025 · Main points The preacher curl is a classic isolation exercise that targets the biceps brachii, the main muscle responsible for flexing the elbow. Nov 30, 2024 · The reverse curl, also known as the reverse barbell curl, is a compound exercise that primarily targets the brachialis muscle, along with the brachioradialis and the supinator muscles. Mar 16, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and cross body curls. Search "dumbbell" @Scotthoho Do These INSTEAD of Cross Body Hammer Curls Cooler Than Me · Mike Posner (ft. Here is our list of the best hammer curl alternatives to keep your workouts fresh and build bigger, stronger upper arms. Dec 22, 2021 · Learn how to perform the alternating hammer curl for your biceps, brachialis, and brachioradialis with the optimal muscle-building technique. The dead hang of the arms ensures no momentum or swinging comes into play while performing your hammer curls – providing superior isolation. However, I program them for a lot of individuals because of it being more stable than a regular hammer curl d0nfit 6,287 Mar 4, 2024 · When it comes to building bigger, stronger biceps, two exercises reign supreme: hammer curls and supinated curls. It sure didn’t take much time to do 2-3 sets of hammer curls, reverse cable curls, and wrist curls one to two times per week and there’s essentially no recovery burden. If you want to lose weight, pump up chest, legs, arms,back,ab,triceps,biceps and whole body, then turn on the video and Cross Body Hammer Curls are a highly effective exercise for building strength and muscle mass in the upper arms. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. In this blog post, we’ll compare hammer curls vs. In alternating fashion, with the palms facing in, bring one dumbbell across your body toward the opposite shoulder. It’s a great variation to round out your arm training with a different angle of stress. Cross-body Curl This single-arm hammer curl variation, sometimes called a pinwheel curl, moves the weight across your body instead of moving directly forward. It involves lifting a Apr 3, 2023 · DUMBBELL HAMMER CURLS VS CROSS BODY HAMMER CURLS One Minute Tutorial 12. Jan 10, 2018 · Add a new dimension to your workout. Big Sean) Cooler Than Me · Mike Posner (ft. Traditional Bicep Curls While both cross-body hammer curls and traditional bicep curls target the biceps, there are notable differences between the two exercises. Jul 20, 2023 · Cross-body hammer curls are a modification of the conventional hammer curl where the exerciser will draw the dumbbells in alternating fashion across the torso, increasing the range of motion and targeting the brachialis muscle to a greater degree. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Learn the benefits and techniques of the dumbbell cross-body hammer curl for enhanced bicep strength and improved muscle definition in 2025. In this blog post, we’ll dive into the details of concentration curls vs hammer curls, exploring their benefits, differences, and how to incorporate them into your workout routine. The Dumbbell Cross Body Hammer Curl is a dynamic exercise that targets the biceps and forearms, providing a unique twist to traditional bicep curls. Dec 12, 2023 · The kettlebell curl can be easily added as a type of transition exercise between larger movements, like squats or rows, or it can be used as a finisher for extra arm training after a high intensity workout. Never really done rope or cable curls with any consistency. Learn how to do hammer curls the correct way and avoid common mistakes, as well as several great hammer curl variations with this complete guide. You can incorporate both the crossbody curl and hammer curl into your workout routine to target both your biceps and brachialis muscles. With the hammer curls vs. #dumbbellcrossbodyhammercurl #bicepworkout #fitnessblog. Muscles Worked by Crossbody Hammer Curls Crossbody hammer curls are effective at targeting three major muscle groups—the biceps, the brachialis, and the forearm. This variation adds an extra challenge by engaging your core and obliques for stabilization and promoting a greater range of motion. Jul 30, 2024 · Quick Overview Compared to other curl variations, the neutral grip in hammer curls minimizes stress on the wrists, making them a safer option for individuals with wrist issues. It's incredible how well both work. Compared to the preacher curl, the hammer curl allows for a bit more movement in the I typically do both hammer concentration curls and hammer cross body (start at your waist, cross your body to the opposite side) curls. cross body curls, discussing their benefits, differences, and which one is right for you. Jan 2, 2025 · Both target the brachialis, a muscle that contributes significantly to arm size and strength, but they differ in their execution and impact. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down. Cross body hammer curls are not inherently better at hitting the brachialis and brachioradialis than ordinary hammer curls. In particular, bodybuilders and individuals seeking thicker or wider arms will find cross-body hammer curls perfect for their needs. nih. gov/37559 Lengthened Partials vs Full ROM https://www. Learn proper form and tips to enhance your workout today! Apr 21, 2023 · Hammer curls are a great option, but there are many benefits to varying your exercise selection to target your muscles from multiple angles and with different types of equipment. Both exercises target the biceps muscle, but they do so in slightly different ways. Both exercises target the biceps brachii muscle, but they do so in slightly different ways. If you want to lose w Aug 24, 2023 · Cross-body hammer curls are both low impact and relatively simple, meaning that even novice weightlifters can benefit from this rather effective isolation exercise. Full video breakdown + sets & reps inside! Nov 9, 2023 · There are a number of hammer curl variations, including the rope hammer curl, the cross body hammer curl, the preacher hammer curls, the cable hammer curls and the preacher hammer curl. Stand with a dumbbell in each hand. Make this overlooked muscle found between the biceps and triceps a priority Aug 11, 2024 · Cable Hammer Curl: Strengthen your Biceps Brachii, Brachialis, and Brachioradialis for impressive arms. Is today the day your targeting your biceps and triceps? Why not try the cross body hammer curl? Mar 17, 2024 · In this channel you will find intense and effective workout for your body. Individuals Preacher Curls vs Incline Curls https://pubmed. In this exercise, you move the dumbbell from one side of your body to the other instead of curling it in front of you. Train your brachialis first. They both work the same muscles but not to the same extent; however, you need both to build big guns. Side Hammer Curl A hammer curl performed one dumbbell at a time being curled up towards the sternum. The pinwheel curl is a lesser-known but effective biceps exercise that combines elements of the hammer curl and the traditional bicep curl. Instead of curling the dumbbell towards the shoulder on the same side of the body, curl one dumbbell at a time towards the opposite shoulder, so you are crossing the body. As you curl the weight up, your elbows remain tucked into your sides, and your forearms rotate inward at the top of the movement. It’s ideal for male and female athletes seeking to tone and refine the arm muscles. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. For comprehensive bicep development: Hammer curls provide a more balanced workout, engaging both the biceps and forearms. “If you’re doing dumbbell hammer curls without a back rest, I recommend doing the cross body variation and alternating. This article delves into the nuances of each exercise, exploring their benefits, drawbacks, and when to incorporate them into your routine. However, when it comes to the hammer curl we can change the form to a “cross body” variation if we want to place more emphasis on the biceps long head or "peak" of your biceps. Rather than lifting the weights directly in front of the body, you lift them across the torso. Apr 8, 2024 · Mechanics: Hammer Curls vs Preacher Curls Hammer Curls Hammer curls are performed with a neutral grip, where your palms face your body. rxnlp nwckm vmvji ytr xlioqfc fzuib soqp eady eqj krbhkt dsoxhl tyznipe bajm osjrh pbhud