For biceps growth

Cable Curl vs Cross-Body Hammer Curl

For biceps growth, cable curl rates well ahead on our research criteria: more of the work on the biceps, easier to progress.

Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Cross-Body Hammer Curl

Dumbbell

Research score

Target tension

Excellent

Strong

Loaded stretch

Good

Progression

Strong

Good

Low cost

Excellent

See the full biceps ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose cable curl

You want the biceps to do the work, not other muscles
You want to keep adding weight in small steps

Good reasons to choose cross-body hammer curl

You train at home
One side is weaker than the other

Cable Curl

Cross-Body Hammer Curl

You need

Cable station

Dumbbells

Skill

Easy to learn

Type

Isolation

One side at a time

Yes

Why they rank where they do

Cable Curl. Cables keep tension on the biceps through the whole curl, including the bottom where dumbbells unload.

Questions

Which is better for biceps growth, cable curl or cross-body hammer curl?

For biceps growth, cable curl rates well ahead on our research criteria: more of the work on the biceps, easier to progress. Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is cable curl or cross-body hammer curl easier to learn?

About the same: both are easy to learn.

Can you do cable curl or cross-body hammer curl at home?

Cable curl needs a cable station, so for most people it’s a gym exercise. Cross-body hammer curl needs dumbbells, so a home gym covers it.

Which is easier on the joints, cable curl or cross-body hammer curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

Cable Curl Cross-Body Hammer Curl All biceps exercises

Cable Curl vs Cross-Body Hammer Curl

For biceps growth, cable curl rates well ahead on our research criteria: more of the work on the biceps, easier to progress.

Both are good choices that train the biceps the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose cable curl

You want the biceps to do the work, not other muscles
You want to keep adding weight in small steps

Good reasons to choose cross-body hammer curl

You train at home
One side is weaker than the other

Cable Curl

Cross-Body Hammer Curl

You need

Cable station

Dumbbells

Skill

Easy to learn

Type

Isolation

One side at a time

Yes

Why they rank where they do

Cable Curl. Cables keep tension on the biceps through the whole curl, including the bottom where dumbbells unload.

Questions

Which is better for biceps growth, cable curl or cross-body hammer curl?

Is cable curl or cross-body hammer curl easier to learn?

About the same: both are easy to learn.

Can you do cable curl or cross-body hammer curl at home?

Cable curl needs a cable station, so for most people it’s a gym exercise. Cross-body hammer curl needs dumbbells, so a home gym covers it.

Which is easier on the joints, cable curl or cross-body hammer curl?

About the same: both rate Excellent for joint and recovery cost in our research rubric.