Dumbbell Across-Body Hammer Curl
Target your biceps with this curl variation! Work your arms in a new way using dumbbells for a great upper-body workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart, with a dumbbell in each hand at arm's length. Your palms should be facing in towards your body.
2. Keep your elbows close to your torso and maintain a straight back.
3. Curl one dumbbell toward the opposite shoulder, keeping your thumb facing up in a hammer grip. Move the weight across your body, but don't rotate your arms; they should remain in the hammer position.
4. Squeeze your bicep at the top of the movement and hold briefly.
5. Slowly lower the dumbbell back to the starting position in a controlled manner.
6. Repeat with the other arm to complete one repetition.
7. Continue alternating arms for the desired number of repetitions.
Tips: - Avoid swinging your body or using momentum to lift the weights. The motion should be controlled, utilizing the strength of your biceps and forearms.
- Keep your shoulders stationary throughout the exercise; the movement should only occur at the elbow joint.
- Breathe out as you curl the weight upward, and breathe in as you lower it back down.
- Select a weight that allows you to perform the exercise with proper form without straining. If you can't control the dumbbell or maintain form, reduce the weight.
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