Body part
Biceps
Instructions
- Stand straight with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your thighs.
- Keeping your upper arms still, exhale and curl the right dumbbell across your body towards your left shoulder, rotating your wrist as you lift.
- Pause for a moment at the top of the movement, squeezing your bicep.
- Inhale and slowly lower the dumbbell back to the starting position.
- Repeat the curl with the left arm, crossing it over towards your right shoulder.
- Continue alternating arms for the desired number of repetitions.
- Remember to maintain proper form throughout, engaging your core and not using momentum to lift the weights.
Advice
- Start with a weight that challenges you but allows you to maintain proper form throughout the exercise.
- Engage your core by keeping your back straight and your shoulders pulled back throughout the movement.
- Keep your elbows close to your body and avoid swinging them during the exercise to ensure you’re targeting the biceps effectively.
- Perform the movement in a controlled and slow manner, focusing on the contraction of the biceps at the top of the movement.
- Maintain a strong grip on the dumbbell throughout the exercise to prevent it from slipping out of your hand.
- Ensure that you exhale during the curling motion and inhale as you lower the dumbbell back down.
- To optimize results, vary the weight used and number of reps performed in each workout session.
- Incorporate other bicep exercises into your routine to target the muscles from different angles and stimulate growth.
- Remember to warm up before performing the dumbbell cross body hammer curl to prevent injuries and enhance performance.
- Listen to your body and modify the exercise if needed to accommodate any physical limitations or discomfort.
