The Kettlebell Hammer Curl targets the biceps & forearms, involving a kettlebell lift in a curling motion. Perfect for developing arm strength and endurance.
Stand up straight with a kettlebell in each hand, arms fully extended, and palms facing your torso.
2
Keep your elbows close to your torso and curl the weights while contracting your biceps.
3
Keep your upper arms stationary, use your forearms to lift the kettlebell.
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Continue the movement until your biceps are fully contracted and the kettlebell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
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Then, slowly begin to bring the kettlebells back to starting position as your breathe in. Repeat for the programmed number of reps.
Stand up straight with a kettlebell in each hand, arms fully extended, and palms facing your torso.
Keep your elbows close to your torso and curl the weights while contracting your biceps.
Keep your upper arms stationary, use your forearms to lift the kettlebell.
Continue the movement until your biceps are fully contracted and the kettlebell is at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Then, slowly begin to bring the kettlebells back to starting position as your breathe in. Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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