How to do the Cross Body Hammer Curl

Steps

1. Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in.
2. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second.
3. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm.
4. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.

Tracking it in OneRep

Add the cross body hammer curl to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.