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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, which can help identify and address side-to-side strength differences
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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