Kettlebell Biceps Exercise: Hammer Curl
There are hundreds of ways to do biceps curl exercises
The most common is to use barbells and dumbbells to perform curls! It also includes changes in various postures and grips. Subtle changes will bring you different muscle experience and stimulation!
Today I’m going to introduce you to a great curl variation: the kettlebell hammer curl!
The benefits of hammer curls: leaving more stress on the brachialis and brachioradialis.
Advantages of kettlebells: Kettlebells give you a stronger grip to activate the small muscles near your forearms and wrists. At the same time, kettlebells extend the lever arm position, allowing you to maintain tension on your arms throughout the entire movement.
How to do it: Choose a slightly lighter kettle, and then hold the handle of the kettle as shown in the picture
1. It can be done in either standing or sitting position. Hold the pot hanging by your side (opposed grip), lean forward slightly, keep your upper arm close to your side, and the elbow joint is the only moving joint.
2. Hold the kettle ring tightly, contract the biceps and curl upward with force. Perform a peak contraction at the highest point, squeeze your biceps, hold for one second, and then slowly return.
3. Try to avoid borrowing force from the body during the movement and pay attention to keeping the body stable!