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Exercises / Biceps / Cable Cross Body Hammer Curl
BicepsBeginnerCable pulley machine

Cable Cross Body Hammer Curl

Primary Equipment
Cable pulley machine Cable pulley machine
Target Muscle
Primary
Biceps Biceps
Secondary
Forearms Forearms
Instructions
  1. Stand facing a low cable pulley, holding the handle with a neutral grip.
  2. Step away slightly to create tension in the cable.
  3. Curl the handle across your body towards the opposite shoulder.
  4. Squeeze your bicep at the top of the movement.
  5. Slowly return to the starting position in a controlled manner.
Tips
  • Keep your elbow close to your body throughout the movement.
  • Avoid swinging your torso to lift the weight.
  • Control the eccentric phase (lowering the weight) for better muscle engagement.
Target Muscle
Primary
Biceps Biceps
Secondary
Forearms Forearms

Alternative Exercises to replace the Cable Cross Body Hammer Curl

1. Dumbbell Seated Hammer Curl

Dumbbell Seated Hammer Curl

The dumbbell seated hammer curl is an exercise targeting the biceps and forearms, specifically the brachialis and brachioradialis muscles. Performed seated, it...

Biceps / Beginner / Dumbbells

2. Cable Hammer Curl with Rope

Cable Hammer Curl with Rope

The cable hammer curl with rope is an isolation exercise that targets the biceps and brachialis, with a strong emphasis on the...

Biceps / Intermediate / Dual cable pulley machine

3. Dumbbell Hammer Curl

Dumbbell Hammer Curl

The Dumbbell Hammer Curl is performed with a neutral grip, keeping palms facing each other. It targets not only the biceps brachii...

Biceps / Beginner / Dumbbells

4. Dumbbell Cross Body Hammer Curl

Dumbbell Cross Body Hammer Curl

The Cross-Body Hammer Curl moves the dumbbell toward the opposite shoulder instead of straight up. That small angle shift increases emphasis on...

Biceps / Beginner / Dumbbells

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