Kettlebell Hammer Curl

A neutral-grip curl gripping the handle of a kettlebell so that the bell hangs alongside the wrist. The offset mass and neutral grip bias the brachialis and brachioradialis.

How to do it

1. Stand holding a kettlebell in one hand, gripping the handle in a neutral position (palm facing the body).
2. The bell rests on or beside the forearm.
3. Keep the elbow tucked to the side and curl the bell up toward the shoulder.
4. Squeeze at the top, then lower under control.
5. Complete all reps on one side, then switch.

Tips

• Control the offset mass — the bell wants to rotate at the bottom of the ROM.
• Elbow stays still; only the forearm moves.
• Light load — this biases brachialis, not peak bicep size.

Muscles

Primary: Biceps, Brachialis

Secondary: Brachioradialis