Alternating Double Dumbbell Cross Body Hammer Curl

Instructions for proper form

Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). Keep your elbows close to your body and, while keeping your upper arms stationary, curl the right dumbbell towards your shoulder by flexing your elbow. Slowly lower the dumbbell back to the starting position and then curl the left dumbbell towards your shoulder. Maintain a stable core and avoid swinging your arms during the movement.

Common mistakes to avoid

1. Swinging the dumbbells instead of using controlled motion. 2. Allowing elbows to flare out away from the body. 3. Not fully extending the arms at the bottom of the curl. 4. Overarching the lower back.

Benefits

Specific benefits of the exercise

Strengthens and builds the biceps, improves grip strength, and enhances muscle coordination and stability.

Expected results and timeframe

With consistent training (2-3 times per week) and proper nutrition, noticeable strength gains and muscle definition can typically be seen within 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners looking to improve bicep strength and definition, as well as those rehabilitating from injuries who need a low-impact movement.

Scientific studies supporting its effectiveness

Studies have shown that resistance training, particularly targeting biceps through isolation exercises like curls, can effectively increase muscle mass and strength (Schott et al., 2018; Phillips & Van Loon, 2011).

Variations

Beginner modifications

To make this exercise easier, reduce the weight of the dumbbells or perform the exercise seated to provide more back support.

Advanced progressions

To increase intensity, try using heavier dumbbells or incorporate an incline bench to perform the curl, which changes the angle of resistance.

Integrations

Complementary exercises

Complementary exercises include tricep extensions, shoulder presses, and lateral raises to balance upper body strength development.

Super set recommendations

Superset this exercise with tricep kickbacks to target opposing muscle groups, enhancing muscle hypertrophy and efficiency.

Sample workout routines

An example routine could be: 1) Alternating Double Dumbbell Cross Body Hammer Curl: 3 sets of 10-12 reps, 2) Dumbbell Bench Press: 3 sets of 10-12 reps, 3) Bent Over Dumbbell Rows: 3 sets of 10-12 reps.

Exercise combinations

Combine with other isolation exercises like concentration curls or skull crushers for a focused arm workout.

Best time to do this exercise in your workout

This exercise is best performed during the arm (biceps) section of your workout after larger compound exercises (e.g., chest or back) to ensure you have sufficient energy for proper form.