If you've checked out my INSTAGRAM @joshuafitness lately, you'll see a post of me performing one of my favourite bicep/forearm exercises - The Cross-Body Dumbbell Hammer Curl. In the video I was using the 115lb dumbbells for reps... but generally I like to use more modest weight, around 35-50lbs. I love this exercise because it targets the Brachialis and long head of the biceps which help give the biceps it's peak. It is also a great exercise for hitting the Brachioradialis which is the beefy top portion of the forearm. By performing the cross-body variation of the hammer curl as opposed to the regular hammer curl, you will more effectively incorporate the long head of the biceps as well as the forearms.
PRIMARY MUSCLES TARGETED
Biceps Brachialis
Biceps Long Head
Brachioradialis of the Forearm
*Core muscles are indirectly involved as they are used to stabilize the body.
EXECUTION OF THE CROSS-BODY DUMBBELL CURL
1. Grasp a set of dumbbells with a neutral grip (palms facing in, thumbs on top) and let them hang by your thighs. Maintain an upright posture keeping your abs contracted to support your upper body.
2. Slowly curl the dumbbell from the thigh up in an arcing motion in front of the body toward the opposite shoulder. The movement should take place at the elbow, minimizing shoulder involvement. Keep the dumbbell as close to the body as possible. This is known as medial rotation.
3. Squeeze or flex the biceps at the top of the movement for a second.
4. Slowly lower the dumbbell back down toward the thigh bringing the dumbbell across the front of the body to the starting position.
TIPS
1. Squeeze the handle of the dumbbell hard to maximize forearm and bicep contraction throughout the movement.
2. You may perform this exercise alternating sides. I prefer doing one side for a prescribed amount of reps and then the other to maximize the load placed on the muscle.
3. Try not to swing the weight up or at the bottom of the movement. As the weight becomes heavier, you may find your form suffer a bit, but as a rule, try to maintain good form.
4. This exercise may be performed standing or seated. I personally prefer standing as it engages the core and also allows me to use a little more weight.
The biceps are a small muscle group. It has been my experience that if I use modest weight and contract the muscle hard, I get better results. There are rare occasions where I will load heavier weight and bang out a few heavy sets, but generally, that's more of an ego thing. When I use 30-40 lb dumbbells and use a slow, controlled range of motion, I find I feel it deeper in the muscles and get more blood into the muscle which leads to a better pump... and that's what it's all about isn't it? lol
*For a video demonstration of the Cross-Body Dumbbell Hammer Curl check out my Instagram at.. https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity.