Barbell Curl
Forearm Flexors·Barbell·Beginner·Compound
Dumbbell Cross-Body Curl
The Dumbbell Cross Body Curl targets the biceps and brachialis by curling the dumbbell diagonally across the body. The cross-body path increases brachialis activation for thicker arm development.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Cross-Body Curl
- 01
Stand upright holding a dumbbell in each hand with palms facing your body.
- 02
Keep your elbows close to your sides.
- 03
Curl one dumbbell across your torso toward the opposite shoulder.
- 04
Squeeze at the top of the movement.
- 05
Lower the dumbbell slowly back to the starting position.
- 06
Repeat on the opposite side, alternating arms.
Performance tips
Cues that matter
- Keep your elbow fixed at your side
- Avoid swinging or twisting your torso
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Dumbbell Cross-Body Curl work?
The Dumbbell Cross-Body Curl primarily targets the Biceps. Supporting muscles include Forearms, Forearm Flexors.
Is the Dumbbell Cross-Body Curl a compound or isolation exercise?
The Dumbbell Cross-Body Curl is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Cross-Body Curl?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Cross-Body Curl?
The Dumbbell Cross-Body Curl is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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