Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Biceps

Cross-Body Hammer Curl

DumbbellIsolationEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

Dumbbells

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Thumb up, curl the dumbbell across toward the opposite chest
  2. 2Elbow stays by your side
  3. 3Lower under control

Most common mistake

Twisting the torso to swing it up.

Watch a demo

Good for

  • Easy on the joints and recovery

Compare with

vs Concentration Curlvs Barbell Curlvs Spider Curl
B
For biceps
#12 of 19
See the full list →
Research
69
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tensionStrong
Loaded stretchGood
ProgressionGood
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SMachine Preacher CurlMachine
  • ACable CurlCable
  • SIncline Dumbbell CurlDumbbell

Takes

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needed to post
280