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How to Do Cross Body Hammer Curls: Proper FormĪlthough you can do cross body curls with two dumbbells, alternating from one side to the other, I prefer to train one arm at a time.

Like the biceps and brachialis, brachioradialis helps to flex, or bend, the elbow. The cross body hammer curl also works the forearm muscles, specifically a muscle that sits on top of your forearm known as brachioradialis. Brachialis sits between the biceps and triceps You’ve got the biceps on top, the triceps on the bottom, with the brachialis sitting between the two. You can see what a well developed brachialis looks like in the image below. With cross body curls, you’re targeting primarily the long head of the biceps, along with a small muscle found just underneath the biceps, known as brachialis. The long head is found on the outside of the arm. If you look down at your arm, the short head of the biceps is found on the inside of your arm, near your body.

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To get a FREE copy of the cheat sheet emailed to you, please click or tap here. This is a quick guide to building muscle, which you can read online or keep as a PDF, that shows you exactly how to put on muscle. The biceps brachii is a muscle made up of two heads, the short head and the long head.įREE: The Muscle Building Cheat Sheet. However, any difference between the two exercises in terms of their ability to stimulate growth in the arms is likely to be small, and you should pick the one that feels like it’s working the target muscles the hardest. The long head of biceps brachii does cross the shoulder joint, so it’s possible that cross body hammer curls may place more of an emphasis on the long head of the biceps than the standard hammer curl. It’s much the same story with brachioradialis, which is a single-joint muscle crossing the elbow. However, they do hit the long head of the biceps a little harder than standard hammer curls.īrachialis doesn’t cross the shoulder joint, so rotating the shoulder shouldn’t have an impact on the brachialis. Cross body hammer curls, where you turn the arm in, work the same muscles. Standard hammer curls work brachioradialis, brachialis and the long head of the biceps.

Hammer curl