Strength discipline · Weights
Cross-body hammer curl
Cross-body hammer curl is a strength discipline in BYOH, trained with weights and building arms. Its ladder runs from 6 reps at BW/10 at Level 1 to 6 reps at BW/2.6 at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Cross-body hammer curl starts at Level 1 with 6 reps at BW/10. Level 5 asks for 6 reps at BW/4.5, and Level 9 - the last level a person can train towards - 6 reps at BW/2.6. The largest single jump is from Level 8 to Level 9, 6 reps at BW/3 to 6 reps at BW/2.6.
| Level | Target |
|---|---|
| 1 | 6 reps at BW/10 |
| 2 | 6 reps at BW/8 |
| 3 | 6 reps at BW/6 |
| 4 | 6 reps at BW/5 |
| 5 | 6 reps at BW/4.5 |
| 6 | 6 reps at BW/4 |
| 7 | 6 reps at BW/3.5 |
| 8 | 6 reps at BW/3 |
| 9 | 6 reps at BW/2.6 |
| 10 · Legend | Provisional legend benchmark |
The load is a fraction of your own bodyweight — BW÷10, BW÷8, BW÷6, BW÷5, BW÷4.5, BW÷4, BW÷3.5, BW÷3, BW÷2.6 across the ten levels — so the kilograms follow the hero rather than the table. For a female hero the upper body reference is 0.60 of that.
The record past Level 9
Cross-body hammer curl — Awaiting a governed record format.
BYOH uses a provisional final gate until a comparable governed record format is selected. This is a provisional benchmark rather than a governed record.
How it is done
- 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.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is one dumbbell brought across to the opposite shoulder and lowered to straight. Left and right together make one repetition.
- The set
- One unbroken set with both dumbbells. You may pause holding the weights at the start position; setting either down ends the set.
- What you need
- Standing, dumbbells at your sides, palms facing in. The load is the combined weight of both dumbbells: your bodyweight divided by the level's figure, and BYOH scales that for a female hero's reference.
- What ends it
- Swinging the torso, or letting the elbow drift forward, voids the repetition.
What it builds
Cross-body hammer curl feeds Arms in a hero’s record, working biceps, forearms.
- Biceps
- Grip & forearms
Cross-body hammer curl is one of 32 strength disciplines. It shares its weights requirement with 10 other strength disciplines. Arms is also built by pull-ups, chin-ups, chair dips and 2 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- Bend and StraightenPath · Level 4
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
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