---

Kettlebell hammer curls are a popular exercise for building bicep and forearm strength. This exercise is performed by holding a kettlebell in each hand with a neutral grip. Then, curling the weight towards your shoulders. While the traditional dumbbell hammer curl is a popular exercise, using kettlebells for can offer several unique benefits, including increased range of motion, grip strength, and coordination.

In this article, we’ll explore the benefits of using this variation of the hammer curl instead of dumbbells, and provide a step-by-step guide on how to perform the exercise with proper form. Additionally, we’ll cover seven other hammer curl variations that you can incorporate into your workout routine. They will help to target different areas of the biceps and forearms.

What is a kettlebell hammer curl

The kettlebell hammer curl is a strength training exercise that targets the biceps and forearms. It is a variation of the traditional dumbbell hammer curl, where you hold the weights with a neutral grip, with your palms facing each other.

The kettlebell variation is the same way as the dumbbell variation, but instead of using dumbbells, you use kettlebells. Kettlebells are a type of free weight that originated in Russia. They are known for their unique shape that allows for more dynamic movements. People often say kettlebells are the most effective way to workout. However, that will depend on your goals.

This is an effective exercise for building strength and size in the biceps and forearms. It can also improve grip strength.

What Muscles are Worked?

The kettlebell hammer curl primarily targets the biceps brachii, which is the muscle on the front of the upper arm that is responsible for elbow flexion. The biceps brachii has two heads, the long head and the short head, which are both activated during this exercise.

In addition to the biceps, the kb hammer curl also works the brachialis and brachioradialis muscles in the forearm. The brachialis muscle is located underneath the biceps and is responsible for elbow flexion. The brachioradialis muscle is located on the forearm and is responsible for both elbow flexion and wrist extension.

By targeting these muscles, the kb hammer curl can help you achieve bigger, stronger biceps and forearms, as well as improve your grip strength for other exercises and everyday activities.

How to Perform Kettlebell Hammer Curls

Performing the kettlebell hammer curl is fairly simple, but it’s important to use proper form to avoid injury and ensure that you are targeting the intended muscles. Here are the steps to perform the kettlebell hammer curl:

1. Stand with your feet shoulder-width apart and hold a kettlebell in each hand with a neutral grip, meaning your palms should face each other.
2. Allow your arms to hang straight down at your sides with your elbows close to your body.
3. Keep your core engaged and your back straight as you curl the kettlebells towards your shoulders by bending your elbows.
4. Keep your wrists straight throughout the movement, and do not rotate them.
5. Once you reach the top of the movement, pause briefly and then lower the kettlebells back down to the starting position.
6. Repeat for your desired number of reps.

It’s important to use a weight that is appropriate for your strength level and ability. If the weight is too heavy, you may compromise your form and increase your risk of injury. Conversely, if the weight is too light, you may not challenge your muscles enough to see results.

Start with a weight that allows you to perform 8-12 reps with good form, and gradually increase the weight as you become stronger and more comfortable with the exercise.

In addition to the traditional kettlebell hammer curl described above, there are several variations of the exercise that can target different areas of the biceps and forearms.

Benefits of Using Kettlebells Instead of Dumbbells

While the traditional dumbbell hammer curl is a popular exercise for building bicep and forearm strength, using kettlebells for hammer curls can offer several unique benefits:

• Greater range of motion: Kettlebells have a unique shape that allows for a greater range of motion than dumbbells. This increased range of motion can help you fully engage your biceps and forearms, leading to greater muscle activation and strength gains.

• Increased grip strength: Kettlebells have thicker handles than dumbbells, which can help improve your grip strength. By using kettlebells for hammer curls, you can strengthen your grip. That will potentially improve your performance in other exercises that require grip strength, such as deadlifts or pull-ups.

• Increased coordination and stability: Because kettlebells have a unique shape and weight distribution, they require more coordination and stability to use effectively. By incorporating kettlebells into your arms routine, you can improve your overall balance and coordination.

• Variety: If you’ve been doing the same dumbbell hammer curl routine for a while and are looking for a new challenge, switching to kettlebells can provide some much-needed variety to your workout.

Overall, using kettlebells variation for this exercise can be an effective way to target your biceps and forearms. While also improving your grip strength, coordination, and stability.

7 Other Hammer Curl Variations

In addition to the traditional kettlebell hammer curl, there are several other variations of the exercise. These variations can help target different areas of the biceps and forearms. Here are seven hammer curl variations to try:

1. Incline hammer curls: Perform the hammer curl while sitting on an incline bench. This targets the upper portion of the biceps.
2. Standing cross-body hammer curls: Perform the hammer curl with one arm at a time, crossing the opposite hand over your body to provide resistance and target the outer portion of the biceps.
3. Seated alternating hammer curls: Perform the hammer curl with one arm at a time while seated. Alternate between arms to provide an extra challenge to your core muscles.
4. Wide-grip hammer curls: Perform the hammer curl with a wider grip to target the outer portion of the biceps.
5. Zottman curls: Perform a hammer curl but at the top of the movement, rotate your wrists so that your palms are facing down. Then lower the weight in a traditional bicep curl motion with your palms facing up.
6. Hammer curls with a twist: Perform a traditional hammer curl, but at the top of the movement, rotate your palms towards your body and hold for a second before lowering the weight.
7. Cross-body hammer curls: Perform the hammer curl with one arm at a time. Crossing the opposite hand over your body to provide resistance and target the outer portion of the biceps. Hold the weight at the top of the movement for an extra challenge.

Incorporating these variations into your hammer curl routine can help target different areas of your biceps and forearms. This provides a well-rounded and challenging workout.

Summary

Kettlebell hammer curls are a challenging and effective exercise for building bicep and forearm strength. By using kettlebells instead of dumbbells, you improve your grip strength, range of motion, and coordination. Additionally, incorporating variations of the hammer curl into your routine can help target different areas of the biceps and forearms. This provides a well-rounded and challenging workout.

Remember to always use proper form when performing any exercise and start with a weight that is appropriate for your strength level. Gradually increase the weight as you become stronger and more comfortable with the exercise. By incorporating kettlebell hammer curls into your workout routine, you can build stronger biceps and forearms. You will also improve your grip strength, and enhance your overall coordination and stability.