Cross-Body Hammer Curl
Body part worked: Biceps, brachialis
When to do it: At the end of an upper-body workout or first in an arm workout
How to do it: Hold a dumbbell in one hand in front of your body and turn your palm to face you (so your thumb is facing the midline of your body). Curl the weight up as in a normal hammer curl, but now it’s arcing in front of and across your body.
Benefits: This curl variation specifically targets the brachialis, a cylinder-shaped muscle that lies in between your biceps and triceps. When it gets bigger, it makes the whole arm look wider and thicker.
Prescription: Perform three to four sets of 8–12
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