How to do the Dumbbell Cross Curl
Primary: Biceps · also works Forearms.
The DB Cross Curl is an isolation exercise that primarily targets the biceps while also engaging the forearms. This exercise is performed with dumbbells and involves curling the weights across the body, emphasizing the contraction of the biceps. It is an excellent movement for building arm strength and muscle definition.
Step by step
- 1
Stand up straight with a dumbbell in each hand, arms fully extended and palms facing inward.
- 2
Keeping your upper arm stationary, curl the right dumbbell across your body towards your left shoulder while exhaling. Squeeze your biceps at the top of the movement.
- 3
Slowly lower the dumbbell back to the starting position while inhaling. Repeat the movement with the left hand towards your right shoulder.
Coaching cues
- Focus on keeping your elbows stationary and close to your torso to maximize bicep involvement.
- Avoid swinging your body or using momentum to lift the weights, ensuring a strict and controlled movement.
- Engage your core to maintain a stable and upright posture throughout the exercise.
Sets, reps and where it fits
Muscle
3–4 × 8–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Cross Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Cross Curl work?
Primary: Biceps. Secondary: Biceps, Forearms
How many sets and reps of Dumbbell Cross Curl should I do?
For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Cross Curl?
Same movement pattern, different equipment: Concentration Curl, Dumbbell Curl, Hammer Curl, Reverse Curl, Incline Dumbbell Curl, Zottman Curl.
Is the Dumbbell Cross Curl good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.