A Description of One-Arm Cross-Body Curls

One-arm cross-body curls, also called cross-body hammer curls, are a variation of the biceps curl. They work the arm muscles at a different angle, which helps further develop the muscles and give them a more uniform appearance. The exercise also forces you to stop lifting when your wrists are almost parallel to the floor, which keeps constant tension in the biceps muscles and helps further their development. Check with your doctor before trying any new exercise, especially if you suffer from a medical complication or injury.

  1. Correct Procedure

    • Stand with a dumbbell in each hand. Keep your arms down at your sides with your palms facing inward. Bend your left elbow and bring your left arm up toward your right shoulder. Keep your palms facing inward -- do not twist your arm as you lift the dumbbell upward. Touch the dumbbell to your shoulder and hold for a couple of seconds. Reverse the movement, returning your arm to the starting position, and then repeat with the right arm. Continue alternating arms for a total of 12 repetitions with each arm. Add another set as your strength improves.

    Muscles Worked

    • The biceps brachii, also called the biceps, is the main muscle that is worked when you perform one-arm cross-body curls. It’s located on the upper arm right between the elbow and shoulder. Besides the biceps, the exercise also targets the brachialis, a muscle in the upper arm that separates the triceps -- on the outside of the upper arm. One-arm cross-body curls also work the brachioradialis, also referred to as the forearms, which are located on the upper-outer portion of the lower arms.

    Considerations

    • If you don’t have dumbbells, you can perform one-arm cross-body curls using a pulley machine. Or you can loop an exercise band beneath both of your feet before performing the curls. To boost the intensity of the exercise, sit at an incline or decline while you lift. This forces the muscles to work harder as you struggle to stabilize yourself. Work at your own pace. Use light weights or no weights at all until you master the movements of the exercise.

    Precautions

    • Breathe properly to prevent spikes in blood pressure and dizziness. Exhale when you lift the weights and inhale as you lower them back to the starting position. To prevent injury, always practice proper form. Keep your shoulders pulled back and down throughout the entire exercise. Avoid strain by keeping your neck, spine and shoulders aligned. Maintain a neutral spinal position -- never arch your back, which puts pressure on your spine and can lead to pain and injury.