Guidelines for the Cross Body Hammer Curl (Pinwheel Curls)
- To prepare for the cross body hammer curl place two dumbbells at your sides and hold them there.
- With your palms facing the body and your arms slightly bent you should be holding in a neutral grip. This is where you should start the exercise
- Slowly curl the dumbbell up across the front of your body starting with one arm.
- At the peak of the exercise tighten your biceps and then gradually return the weight to the beginning position.
- Proceed with the opposite arm in the same manner.
- This counts as one rep. Repeat now to finish out your set.
Tips for Hammer Curls (Pinwheel Curls)
- Throughout the workout, the dumbbells should never come into contact with the body.
- Repetition timing should be deliberate and slow.
- For the duration of the exercise, maintain tension in both of your biceps.
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