PRONE CROSS-BODY CURL

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Set your bench to a 45 degree angle and lean into it, your legs should be out straight behind you. Keep your chest up & shoulders back (don’t slump into the bench like a lazy f**k), and let the dumbbell hang down in a neutral-grip position.
  • REP: Curl the dumbbell up & across the mid-line of your body, then control it on the way down.
  • TIP: Most curls require you to bring the weights up to shoulder level, but not this one. Your bench will prevent you from doing this, so instead try to achieve a 90 degree angle on each rep. Your forearms will need to work just as hard as you biceps, as they’re the driver in the bottom half of a curl.

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Biceps, Forearms)
cross body dumbbell curl demo

ALTERNATIVE EXERCISES: