Exercise Library
Pullisolation

CROSS-BODY DUMBBELL HAMMER CURL

Custom Training: Cross-Body Dumbbell Hammer Curl. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Use a neutral grip and curl one dumbbell diagonally toward the opposite side of the chest.

  2. 2

    Bend the elbows to curl the resistance without moving the upper arms unnecessarily.

  3. 3

    Lower until the elbows are comfortably extended, keeping control.

THE STANDARD

Custom Training: Cross-Body Dumbbell Hammer Curl. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep wrists steady and avoid swinging the torso.

COMMON MISTAKES

  • Moving the elbows or hips to lift a weight that is too heavy.

RELATED EXERCISES

Dumbbell Spider Curl

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Dumbbell Preacher Curl

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Calf Raise

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Dumbbell Bicep Curl

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Lateral Raise

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Dumbbell Tricep Extension

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300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Dumbbell