The Unilateral Single Kettlebell Hammer Curl to Press is a combined exercise which boosts bicep, shoulder, and tricep strength. This one-sided kettlebell movement is excellent for enhancing arm power and improving stability.
Unilateral Single Kettlebell Hammer Curl To Press instructions
Step-by-step instructions
1
Stand upright, holding the kettlebell in one hand with your palm facing toward your torso.
2
With a controlled motion, lift the kettlebell by bending your elbow and keeping your upper arm stationary.
3
Once the kettlebell is at shoulder level, rotate your wrist so that your palm is facing forward.
4
Press the kettlebell overhead by extending your elbow until your arm is straight.
5
Lower the kettlebell back to your shoulder, rotate your wrist back to a palm-in position, then lower the kettlebell to the starting position. Repeat for the programmed number of reps.
Stand upright, holding the kettlebell in one hand with your palm facing toward your torso.
With a controlled motion, lift the kettlebell by bending your elbow and keeping your upper arm stationary.
Once the kettlebell is at shoulder level, rotate your wrist so that your palm is facing forward.
Press the kettlebell overhead by extending your elbow until your arm is straight.
Lower the kettlebell back to your shoulder, rotate your wrist back to a palm-in position, then lower the kettlebell to the starting position. 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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