Overview

The crossbody hammer curl, also known as the pinwheel curl, emphasizes the long head of the biceps along with the brachioradialis and brachialis in the forearm. The neutral grip reduces wrist strain and places more focus on the arms than traditional curls. 

Instructions

1. Stand with feet shoulder-width apart, dumbbells held at your sides with palms facing your body (neutral grip). 

2. Keeping your upper arm close to your side, curl one dumbbell across the front of your body toward the opposite shoulder.

3. Pause and squeeze at the top of the movement.

4. Slowly lower back under control to the start position.

5. Alternate arms each rep or finish all reps on one side before switching. 

Tips for Proper Form

• Maintain constant tension: Avoid letting your arms completely straighten at the bottom; keep a slight bend to hold tension in the biceps. 

• Control the tempo: Perform reps slowly and deliberately—don’t use momentum. 

• Don’t lift too high: The peak should typically be around shoulder height—going higher can bring unnecessary shoulder involvement. 

• Elbows stay by your sides: Minimize shoulder movement to keep the focus on the biceps and forearms. 

Optional Form Cue

“Visualize hammering toward the opposite shoulder.”

This mental cue helps maintain the correct diagonal path and improves mind–muscle connection while keeping focus on form.