Kettlebell Hammer Curl

Kettlebell variation that uses its offset center of mass to challenge grip, stability, and implement control.

• Isolation
• kettlebell
• Beginner

How to do it

• Hold the handle without bending the wrist
• Keep the bell close to the working line
• Set it up and put it down with a safe hinge or support

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s with a neutral grip, lower for 2–3 s under control

Common mistakes

• Letting the bell hit the forearm
• Losing wrist alignment by choosing too much weight

Muscles worked

Primary

• Biceps
• Forearm

Alternatives

• Hammer Curl
• Biceps Curl (barbell/dumbbell)