Hammer Curl (Kettlebell)

An isolation exercise for the biceps and brachialis performed with kettlebells using a neutral grip, emphasizing the brachialis for more arm size and strength.

Instructions

1. Stand upright with feet shoulder-width apart, holding kettlebells at your sides with a neutral grip.
2. Keep your elbows stationary and positioned close to your torso.
3. Curl the kettlebells upward by bending your elbows, moving through your full range of motion.
4. Maintain a neutral grip throughout the curl with palms facing each other.
5. Squeeze your biceps at the top of the movement before lowering the kettlebells.
6. Lower under control to the starting position and repeat for prescribed reps.

Tips

• The neutral grip emphasizes the brachialis muscle, which lies beneath the biceps and pushes them up.
• Keep your elbows locked in position to isolate the arm muscles and prevent momentum from the shoulders.
• Avoid swinging or using momentum to lift heavier weight, prioritizing form over load.
• Perform both single-arm and bilateral versions to address strength imbalances.
• Control the eccentric phase of the movement for maximum muscle building stimulus.