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  1. #1
    Dorian: Best Mr. O ever SSK1903's Avatar
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    Arrow Hammer curls: Why cross body?

    Why perform hammer curls cross body?

    Why not just "regularly"? The brachialis doesn't attach to the shoulder anyways, right?
    http://forum.bodybuilding.com/showthread.php?t=112301641&page=3

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  2. #2
    GO HEAVY OR GO HOME!!! MIKES3's Avatar
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    Originally Posted by SSK1903 View Post
    Why perform hammer curls cross body?

    Why not just "regularly"? The brachialis doesn't attach to the shoulder anyways, right?
    I've been wondering this as well but when I do it across my body I feel it more in the oeak of my bicep.

    But I'm curious as well.
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  3. #3
    Registered User ItalynStalyn's Avatar
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    Cross body hammer curls target the outer head of the bicep more than regular hammer curls.

    I always thought they were pointless until I added them to my routine...definitely notice a difference in my outer bicep
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  4. #4
    going to about 240. tms.1978's Avatar
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    not sure really, i've never seen them recommended like that anywhere, although most people seem to do them like that. i thought it was just because it helps get the weight up.
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  5. #5
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    Originally Posted by SSK1903 View Post
    Why perform hammer curls cross body?

    Why not just "regularly"? The brachialis doesn't attach to the shoulder anyways, right?
    works your brachialis.. the outer head of your bicep
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  6. #6
    Dorian: Best Mr. O ever SSK1903's Avatar
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    Originally Posted by wildhockeyaa View Post
    works your brachialis.. the outer head of your bicep
    No. The point of pronating the wrist is to use biceps brachii (which has 2 heads) less, and brachialis (the muscle under the biceps) more.
    You are right though that it would hit the outer head more, but the brachialis is not the outer head.

    But my real question is: why would it change brachialis activation...?

    Maybe the only reason is to hit the outer head more
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  7. #7
    Registered User bigredelts's Avatar
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    Originally Posted by ItalynStalyn View Post
    Cross body hammer curls target the outer head of the bicep more than regular hammer curls.

    I always thought they were pointless until I added them to my routine...definitely notice a difference in my outer bicep
    i agree, i used to do the hammer curls just up and down or "normal" style, but about 3 months ago i started crossing the body slightly up to about my chin level, without trying to move my shoulder, and i have noticed a huge difference in my bicep width
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  8. #8
    Registered User Randeep.Singh's Avatar
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    do u guys do one arm at a time or both as with 'normal' hammer curls also i read here some where that hammers were for your long head of the bicep but i always thought it was for outer.
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  9. #9
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    I alternate. It helps with concentration and contraction.
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  10. #10
    Registered User rugbyman12's Avatar
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    By going across the body, the top of the dumbell doesnt hit your shoulder. Basically it lets anyone using very strict form get the full ROM for a strong contraction at the top. Thats the only real difference i found.

    One thing that did happen to me was it aggravated a shoulder injury by going across the body, so normal hammers for me!
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  11. #11
    Expert W8isGR8's Avatar
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    Originally Posted by SSK1903 View Post

    Maybe the only reason is to hit the outer head more
    yep, that and having the weight closer to your body puts less stress on your lower back.
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  12. #12
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    Cool, will give these a try.
    killen time
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  13. #13
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by SSK1903 View Post
    Why perform hammer curls cross body?

    Why not just "regularly"? The brachialis doesn't attach to the shoulder anyways, right?
    The long head of the bicep does though.
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    Squats traps to grass Defiant1's Avatar
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    Thumbs up

    Originally Posted by ItalynStalyn View Post
    Cross body hammer curls target the outer head of the bicep more than regular hammer curls.

    I always thought they were pointless until I added them to my routine...definitely notice a difference in my outer bicep
    Originally Posted by bigredelts View Post
    i agree, i used to do the hammer curls just up and down or "normal" style, but about 3 months ago i started crossing the body slightly up to about my chin level, without trying to move my shoulder, and i have noticed a huge difference in my bicep width


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  15. #15
    Expert W8isGR8's Avatar
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    I actually prefer incline hammer curls, as these pre-stretch the long head
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