Kettlebell Hammer Curls

Kettlebell hammer curls are one of the more interesting of the hammer curl variations. The hammer curl motion stays the same; however, the kettlebell presents some challenges… some positive, some not so positive.

Mike demoing kettlebell hammer curls

Kettlebell hammer curls, as their name suggests, requires the use of a kettlebell instead of a dumbbell or other specially-designed handle for cables or barbells. What makes it so interesting is that the bulk of the weight is beyond the hand and not on either side of it.

Consequently, the grip is now heavily involved in maintaining the position of the kettlebell in space, unlike other hammer curl variations where resistance passes through the closed fist.

Muscles Worked

Kettlebell hammer curls isometrically work the muscles of the forearm, mostly the flexors which are responsible for maintaining grip, as they must stay tightly engaged to keep the kettlebell from falling forward out of the hand.

Because kettlebell hammer curls are still a hammer curl variation, they’ll work is brachio-radialis and other biceps muscles. In fact, theoretically, a kettlebell will work those muscles more intensely than a dumbbell of the same weight.

Why is this?

To understand it, you must first understand the principles of levers. Levers are simple machines, and the joints in our bodies form levers as they’re acted upon by surrounding muscles that cross them.

A lever “arm” is the segment of the lever that intersects at some point along its length with the fulcrum.

The longer the lever arm beyond its fulcrum, the less mechanical advantage the lever has, meaning more force must be applied to move a load at the other end. Segments of the lever arm are divided into the “effort” arm, and the “resistance” arm.

In the case of a curl, the effort arm is the distance between the fulcrum—the elbow—and the insertion point of the biceps and brachio-radialis. The farther down the arm those tendons insert, the greater the mechanical advantage that person’s upper arm muscles will have. The resistance arm is that portion on opposite the effort arm.

So now, take a kettlebell. When you hold a kettlebell, the weight is now farther away from the insertion point of the biceps and because of that, it magnifies the resistance because it lengthens the resistance arm with no change in length to the effort arm. Same effort arm, longer resistance arm.

Regardless of the weight that’s actually written on the weight, you’ve got to work harder to move a kettlebell than a dumbbell that weighs the same.

We’ll get into advantages and disadvantages in a bit.

How to Do A Proper Kettlebell Hammer Curl

Side angle of kettlebell hammer curls

To do a Kettlebell hammer curl correctly you’ll only need a kettlebell, or two kettlebells if you want to work both arms during the same set.

  1. Select a kettlebell that you can lift with good form and one on which you can maintain a grip through a set.
  2. Grip the kettlebell with a neutral grip, thumb side pointing forward.
  3. You can do kettlebell hammer curls standing or sitting…it doesn’t matter. They’re still kettlebell hammer curls either way.
  4. Now, curl the kettlebell so that the neutral grip is held from bottom to top near your shoulder, and back down again.
  5. The kettlebell must remain perpendicular to the forearm. If it starts to sag forward out of your grip, you must select a lighter weight. It’s got to stay straight out in front of your closed fist.
  6. Curl single-sided, two-arm simultaneous, or alternating. It’s ok to bring the kettlebell across your body if you like, as long as the only body part that moves is the forearm.

Low and behold, the kettlebell hammer curl:

Moving image of kettlebell hammer curls

How NOT to Do an Kettlebell Hammer Curl

Kettlebell hammer curls require excellent form and concentration to do well. Finishing a set without compromising form is tough, mostly because of the temptation to use more weight than the grip can handle for an entire set.

Gripping the kettlebell for hammer curls
The right and wrong ways of gripping the kettlebell
  1. Gripping the kettlebell incorrectly. The crossbar of the kettlebell should run straight through your closed fist, pinkie on one side and thumb on the other. Letting the kettlebell slip forward such that the heel of your hand must support the weight is incorrect form. The kettlebell must be an extension of your forearm.
  2. “Breaking” the wrist. The hand should not be allowed to fall forward. If your kettlebell hammer curls look like you’re pouring a cup of tea, you’re doing them wrong.
  3. Using a kettlebell that’s too heavy. A too-heavy weight is the cause of more incorrect form than probably any other cause. Kettlebell hammer curls are not the exercise to do if you’re trying to curl the most weight you’re able.

Benefits

Select kettlebell hammer curls if your objective is to get your forearms some extra work (if they need it) while also working your upper arms.

Mike's pumped forearm
Forearm pumped after kettlebell hammer curls!

High rep sets of light kettlebell curls encourage greater blood supply because of the demand of that constant grip, and therefore contribute to lean, vascular forearms. This assumes you don’t have a large amount of superficial body fat to lose.

The longer resistance arm will overload the target upper arm muscles more than a dumbbell. (Why not just select a heavier dumbbell to compensate for the shorter resistance arm? Good question.)

Kettlebell hammer curls also offer a potential larger range of motion than dumbbells. The shape of the kettlebell puts the “bell” above your fist at the top of each rep such that it won’t come in contact with your shoulder. For that reason, you’re able to bring your fist as far as your body allows toward your shoulder.

Select kettlebell hammer curls if you need to work on your grip, isometrically work your forearms and encourage vascularity of your forearms.

Remember that the forearm muscles receive some degree of work with almost every exercise that’s done, other than a few of the isolation leg exercises.

Be very cautious to not overwork the forearms and invite an overuse injury like tennis elbow or golfer’s elbow. Those nagging injuries take a long time to heal correctly and usually require a lay-off to do so.

In summary, there’s not a large advantage to kettlebell hammer curls beyond what dumbbells offer. The isometric demand on the forearms and its associated benefits (grip endurance and vascularity), and the somewhat longer ROM are two reasons to select kettlebell hammer curls.

Share your love
Default image
Perry Mykleby
Perry started lifting weights in 1974. He is an ACE-certified personal trainer and fitness writer. He holds a journalism degree from the University of North Texas, where he competed in powerlifting. His final competition was the Texas State Open in December of 1982, but has continued to study and practice muscle strength and hypertrophy. He is a four-decade veteran of the medical device industry.

Newsletter Updates

Enter your email address below to subscribe to our newsletter

Leave a Reply

The best online fitness resource you'll ever need. We filter out the BS to ensure you meet your health and fitness goals!

Situs Togel 4D Bo Togel Bandar Togel Deposit Pulsa Agen Togel Deposit Ovo Togel Bet 100 Perak Bandar Togel Terbesar Toto Togel Bandar Togel Daftar Bandar Togel Terbesar agen togel deposit ovo situs togel 4d Slot Bonus 100 Situs Judi Slot Terbaik Slot Gacor Slot Pragmatic Link Slot Gacor Dingdong Togel Slot Deposit Pulsa Situs Slot Judi Online Agen Slot Online BO Togel 5 Bandar Togel Terpercaya Agen Togel Bet 100 Perak Toto Togel Agen Togel Resmi Bandar Togel Deposit Pulsa Dingdong Togel Situs Togel Terbesar Bandar Darat Togel Togel Toto Online Togel Singapore BO Togel Bet 100 Perak Agen Togel Deposit Pulsa Situs Bandar Togel Hadiah 4D 10 Juta 10 Situs Togel Terpercaya 5 Bandar Togel Terpercaya Situs Slot Deposit Pulsa Agen Slot Online Togel Hari Akun Slot Bet Game Situs Judi Slot Situs Judi Slot Resmi Game Slot Slot Game Bonus New Member 100 Agen Togel terpercaya 10 Situs Togel Terpercaya Agen Togel Online Agen Togel Singapore Togel Toto Macau Situs Togel Terpercaya 10 Situs Togel Terpercaya Situs Bandar Judi Togel Situs Togel BRI Online 24 Jam situs togel dan slot SITUS TOGEL DEPOSIT VIA DANA situs togel terbaik 5 bandar togel terpercaya bandar togel hadiah 4d 10 juta terpercaya BANDAR TOGEL HADIAH 4D 10 JUTA Situs Slot Bet 100 Perak situs bandar togel terpercaya Bandar Togel Deposit Pulsa Situs Slot Situs Slot deposit Pulsa Agen Slot Dan Togel Toto Slot Bandar Togel Hadiah 4D 10 Juta Situs Togel Online Situs Slot Togel Terlengkap Agen Slot BO Togel Agen Togel Online Situs Bandar Togel Dan Slot Situs Togel Togel Deposit Pulsa Slot Gacor Bandar Togel Lengkap Situs Slot 5 Bandar Togel Terpercaya Bo Togel dan Slot Toto Togel Judi togel Togel Hadiah 2D 100rb Bandar Togel Dan Slot Togel Bet 100 Lotre Togel bandar darat togel 5 bandar togel terpercaya Situs Togel Terpercaya bandar judi terpercaya Bandar Togel Terbesar Bandar Togel Online bandar togel bandar togel terpercaya hadiah terbesar judi togel bandar togel terbesar situs judi online bandar togel terbesar Togel Online Bandar Togel Bolak Balik Dibayar Bandar Togel Lengkap situs togel Bandar Togel Togel Hadiah 4d Terbesar bandar togel hadiah terbesar Bandar Togel Hadiah 4d Terbesar judi togel Togel Online Terbaik Situs Togel Terbesar Bandar Lotre Togel Togel Kamboja Dingdong Togel Bandar Togel Terbesar dan Terpercaya Bandar Togel Terpercaya Daftar Bandar Togel Togel Deposit Via Dana 5 Bandar togel terpercaya agen togel terpercaya slot online Situs Bonus New Member Slot Gacor 10 Situs Bandar Togel Slot Online Agen Slot Online Slot Pragmatic Slot Pragmatic Agen Togel Lengkap Bandar Togel Hadiah 4d 10 Juta Slot Resmi Bo Togel Situs Togel Terpercaya 5 Bandar Togel Terpercaya Agen Bo Togel Bandar Togel Slot Pragmatic Judi Slot Pragmatic agen togel online Agen Togel Terpercaya toto togel 5 Bandar Togel Terpercaya Bandar Togel Terpercaya Bandar Togel Online Situs Togel Resmi Agen Slot Judi Slot Online 10 Situs Togel Terpercaya Slot Pulsa Tanpa Potongan Situs Slot Gacor Bo Togel Togel deposit pulsa Agen Judi Slot Online Terpercaya Situs Slot Gacor Mesin Slot Bandar Togel dan Slot Agen Judi Slot Pragmatic Slot Online Via Dana Link Slot Gacor Situs Game Slot Online SITUS SLOT ONLINE GAME SLOT Agen Togel Terpercaya Bandar Togel Slot Bandar Togel dan Slot Bandar Togel Terpercaya Hadiah 4d 10 Juta Bo Togel Bandar Togel Deposit Pulsa Bandar Togel Terpercaya Bandar Togel Hadiah 2d 100rb Slot Pragmatic 5 Bandar Togel Terpercaya Bandar Darat Togel Bandar Togel Dan Slot Bandar Togel Hadiah 2d 100rb Bandar Togel Hadiah Terbesar Bandar Togel Lengkap Bandar Togel Online Bandar Togel Terbesar Daftar Bandar Togel Tertua Agen Slot Bonus 100 Agen Togel Mesin Slot BANDAR TOGEL HADIAH 2D 100RB Bandar Togel 77 TOTO SLOT 5 Bandar Togel Terpercaya 5 Bandar Togel Terpercaya 2022 Situs Judi Slot Terbaik Bandar Darat Togel Bandar Lotre Togel Bandar Togel Bet 100 Rupiah Bandar Togel Bet 100 Bandar Togel Hadiah 4d 10 Juta Terpercaya BANDAR TOGEL HADIAH 4D 10 JUTA Bandar Togel Terpercaya BANDAR TOGEL TERPERCAYA HADIAH TERBESAR Bandar Togel Terbesar BANDAR TOGEL LENGKAP Bandar Togel Hadiah Full Togel Online Bandar Togel Resmi Bandar Togel Terbaik Bandar Togel Terbesar Situs Slot Online Bandar Judi Slot Online BANDAR JUDI SLOT ONLINE BANDAR TOGEL TERPERCAYA KUMPULAN SITUS JUDI SLOT 4D Situs Bandar Togel Hadiah 4d 10 Juta LINK BANDAR SLOT TERPERCAYA Daftar Bandar Togel Terbesar Dan Terpercaya Daftar Bandar Togel Tertua Dingdong Togel Daftar Situs Judi Slot Online BANDAR TOGEL TERPERCAYA AGEN JUDI SLOT ONLINE TERPERCAYA DAFTAR JUDI SLOT ONLINE Slot Pragmatic BO JUDI SLOT ONLINE DAFTAR SITUS SLOT GACOR Nama Nama Situs Judi Slot Online Terpercaya Togel China Bandar Judi Slot Online SITUS JUDI SLOT DEPOSIT PULSA Situs Slot Deposit Pulsa Togel Kamboja Agen Togel Resmi AGEN SLOT ONLINE Slot Bonus New Member 100 LINK BO TERPERCAYA SITUS SLOT GACOR Slot Gacor Agen Judi Slot Online Resmi DAFTAR NAMA NAMA SITUS JUDI SLOT ONLINE DAFTAR SITUS JUDI SLOT ONLINE AGEN TOGEL RESMI DEPOSIT PULSA Toto Slot Agen Judi Slot Gacor SLOT ONLINE KUMPULAN NAMA SITUS SLOT ONLINE TERPERCAYA Bandar Togel dan Slot GAME SLOT ONLINE Togel Bandar Darat BANDAR TOGEL TERBESAR TOGEL HADIAH PRIZE 123 BANDAR TOGEL TERPERCAYA Agen Slot Online Situs Slot Deposit Pulsa Situs Judi Online Situs Slot Online Situs Judi Togel Situs Judi Slot Online Terpercaya 5 Bandar Togel Terpercaya Toto Slot Agen Judi Slot Online Situs Slot Terbaru Togel Deposit Pulsa Slot Online Situs Judi Slot Online Terpercaya Slot Pragmatic Bandar Togel Bet 100 Perak Situs Slot Slot Deposit Pulsa Slot Mpo Situs Judi Slot Online Slot Online Terbaik dan Terpercaya Game Slot Agen Slot Pulsa Slot Gacor Agen slot dan Togel Agen Judi Slot Online Terpercaya Togel dan Slot Agen Togel Slot Gacor Slot Gacor Agen Judi Slot Online24Jam Slot Gacor Judi Online Judi Slot Online Bo Togel Slot Online Sultanplay Situs Judi Slot Online Situs Mpo Slot Gacor Slot PG Soft Slot Online Sultanplay Situs Togel Online Agen Judi Slot Online Situs Togel dan Slot Online 10 Situs Togel Terpercaya 10 SITUS TOGEL TERPERCAYA Slot Online Terpercaya Joker Slot Bandar Togel Dan Slot Bandar Togel Hadiah Full Bandar Togel Hadiah Terbesar Bandar Togel BANDAR TOGEL TERPERCAYA Akun Togel Resmi Togel Macau Togel Kamboja Slot Deposit 5000 Slot Terpercaya Togel Singapura Toto Macau Nama Nama Situs Slot Online Bandar Togel Kamboja Bandar Togel Terpercaya Togel Hadiah 4d 10 Juta Terpercaya Agen Slot Agen Judi togel Resmi Situs Togel Terpercaya Situs Togel Terbesar Bandar Toto Terpercaya Agen Slot Gacor Togel Hongkong Judi Slot Online Hondatoto Ojktoto