Exercise guide
Cable Cross Body Hammer Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
This exercise targets the brachialis and brachioradialis by curling the weight across the torso, emphasizing arm thickness and forearm development. The cable provides constant tension throughout the entire range of motion, ensuring maximum muscle fiber recruitment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulleys to the lowest position on both sides of the machine.
- Grasp the handles with a neutral grip (palms facing each other) and stand centered between the pulleys.
- Maintain a shoulder-width stance with a slight bend in your knees and a proud chest.
How to do it
- Curl one handle across your body toward the opposite shoulder while keeping your elbow pinned to your side.
- Exhale during the contraction and squeeze the bicep and forearm at the top of the movement.
- Inhale as you slowly lower the weight back to the starting position with a controlled 2-3 second tempo.
- Repeat the movement with the opposite arm, alternating sides for each repetition.
Form checklist
- Keep your elbows tucked against your ribs to prevent shoulder involvement.
- Maintain a neutral, straight wrist throughout the entire range of motion.
- Avoid using momentum or swinging your torso to lift the weight.
- Ensure the handle travels in a diagonal path close to your chest.
Pro tips
- Focus on the mind-muscle connection with the brachialis (the muscle on the outer side of the upper arm) during the peak squeeze.
- Keep your non-working arm fully extended to maintain tension on the cable.
Make it harder
- Incorporate a 2-second isometric hold at the top of each rep to increase time under tension.
- Perform the exercise unilaterally (all reps on one side) to increase the stability demand on your core.
Frequently asked
- What muscles does the cable cross body hammer curl work?
- The cable cross body hammer curl primarily targets the biceps.
- What equipment do you need for the cable cross body hammer curl?
- The cable cross body hammer curl uses cable.
- Is the cable cross body hammer curl good for beginners?
- The cable cross body hammer curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.