Cross Body Hammer Curl (Kettlebell)
Also called Kettlebell Cross Body Hammer Curl, KB Cross Body Hammer Curl, Cross Body Curl (Kettlebell)
How to do it
Stand tall holding one kettlebell by the handle at the working side with the palm facing inward. Curl the bell up and across the torso toward the opposite shoulder while keeping the elbow pinned, squeeze the biceps, then lower slowly to full extension. Complete the set and repeat with the other arm.
Setup
Hold one kettlebell by the center of its handle with a neutral wrist and the bell controlled below the hand. Stand with feet stable, shoulders level, torso braced, and the working elbow pinned close to the ribs.
Where you should feel it
Through the brachialis, outer biceps, and forearm of the working arm as the offset bell follows the diagonal path, while the core prevents torso rotation. Avoid swinging.
When to use it
Use for unilateral brachialis and grip-intensive biceps work with an offset implement. Perform 8-15 controlled reps per side.