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Cross-Body Curl

Curl the dumbbell toward the opposite shoulder. Emphasizes the outer head.

BeginnerDumbbells3 × 10–12/side
Cross-Body Curl demonstration thumbnail — How to: Cross Body Dumbbell Bicep Curls
Biceps (outer head)Dumbbells

Cross-Body Curl

Demo · Chris McCarthy

Verified Cross-Body Curl demonstration by Chris McCarthy. Click to play.

How to do the Cross-Body Curl

  1. 1Keep elbow in front of hip
  2. 2Curl across torso
  3. 3Control the lower

Benefits of the Cross-Body Curl

  • Builds strength and size in the biceps (outer head) through a full, controlled range of motion
  • Trains each side independently, exposing and fixing left-right imbalances
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services