TIERS
ExploreTrainFeed
TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

Rankings
  • All rankings
  • Add an exercise
  • Build a workout
About
  • How scores work
  • The app
  • Your tiers
Legal
  • Privacy
  • Terms & community rules
General training information, not medical advice. If something hurts, stop and see a professional.
  • Explore
  • Train
  • Feed
  • You
Explore/Biceps

Cross-Body Hammer Curl

DumbbellIsolationEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Thumb up, curl the dumbbell across toward the opposite chest
  2. 2Elbow stays by your side
  3. 3Lower under control

Most common mistake

Twisting the torso to swing it up.

Watch a demo
B
For biceps
#12 of 19
See the full list →
Research
69
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 69
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%3/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SMachine Preacher CurlMachine
  • ACable CurlCable
  • SIncline Dumbbell CurlDumbbell

Takes

None yet
Free account needed to post
280