Cross Body Hammer Curls
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm.
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Estimated 1RM over time
Best Epley-estimated 1RM per day across 11 sessions.
Range: 20.0 – 40.0 lbs estimated 1RM.
Volume over time
Total lbs lifted per session (sets × reps × weight), across 11 sessions.
Recent sets
| Date | Weight (lbs) | Reps | Sets |
|---|---|---|---|
| 2024-06-01 | 15.0 | 10 | 3 |
| 2024-06-01 | 10.0 | 10 | 1 |
| 2024-07-22 | 20.0 | 20 | 1 |
| 2024-07-22 | 20.0 | 10 | 2 |
| 2024-10-14 | 25.0 | 10 | 1 |
| 2024-10-14 | 30.0 | 10 | 1 |
| 2024-10-14 | 30.0 | 9 | 1 |
| 2024-12-11 | 25.0 | 13 | 3 |
| 2025-02-24 | 20.0 | 12 | 1 |
| 2025-02-24 | 25.0 | 12 | 2 |
| 2025-04-25 | 20.0 | 8 | 2 |
| 2025-04-25 | 25.0 | 8 | 1 |
| 2025-09-19 | 25.0 | 8 | 3 |
| 2025-11-18 | 25.0 | 8 | 2 |
| 2025-12-22 | 20.0 | 10 | 2 |
| 2025-12-22 | 25.0 | 5 | 1 |
| 2026-02-24 | 20.0 | 15 | 3 |
| 2026-03-04 | 20.0 | 14 | 2 |
| 2026-03-04 | 20.0 | 14 | 1 |