Kettlebell Hammer Curl
Kettlebell variation that increases grip demand and provides a unique loading pattern.
ArmsIntermediateStrengthCurl
At a glance
| Muscles worked | Primary: brachialis & biceps. Secondary: forearms, grip |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Curl |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~28 kcal |
How to do it
- Stand holding kettlebells (or one kettlebell) with a neutral grip.
- Curl the weight upward while keeping the elbows tight.
- Squeeze at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Kettlebell
Coaching tips
Benefits
Kettlebell variation that increases grip demand and provides a unique loading pattern.
Common mistakes
Avoid letting the kettlebell swing or using momentum.
Make it harder
Increase kettlebell weight or slow the tempo.
Make it easier
Use a lighter bell or dumbbells.
Breathing
Exhale as you curl, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore arms exercises
Reverse Wrist Curl with EZ Bar
Intermediate · 3 sets × 10-15 repsSkull Crushers with Olympic Bar
Intermediate · 3 sets × 8-12 repsSingle Arm Kneeling on Bench Water Bottle Kickback
Beginner · 4 sets × 12-15 each sideForearm Wrist Pronation
Beginner · 3 sets × 12-15 repsWrist Extension with Band
Beginner · 3 sets × 12-20 repsHammer Supination
Beginner · 4 sets × 12-15 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.