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Also known as: Horns hammer curl.

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Technique

  1. Stand tall while holding a kettlebell by the handle by your side, palm facing the thigh.
  2. Bend at the elbow to bring the kettlebell towards the shoulder with the bottom up.
  3. Control the descent to the starting position.

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Form tips

  • Do not swing or compensate with your back or legs.
  • Hold the handle tight to prevent the kettlebell from tilting toward the ground.
Logging: Weight used on one side. Repetitions done on one side.

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Muscles

Strength

Primary

  • Biceps
  • Forearms
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis

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Equipment

Kettlebell
Kettlebell

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Appears in

Other disciplines
Joint movements
Elbowflexion
trains stretches

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Variations

e10t

Double dumbbell hammer curl

Beginner
e136

Two-handed kettlebell hammer curl

Beginner
e158

Concentration curl

Beginner
e15h

Crossbody hammer curl

Beginner
e0dz

Single dumbbell biceps curl

Beginner
e135

Dumbbell alternate hammer curl

Beginner
e15a

Incline biceps curl

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.