Kettlebell Hammer Curl

This is a great biceps and biceps brachialis exercise. It provides plenty of work for the forearms, as well as smaller muscles around the hands and wrists. It finishes with the kettlebells in an extended lever-arm position, allowing you to place constant tension on the arms throughout the movement. You'll need to drop the weight by about half of what you'd typically use for hammer curls. But the combination of lighter loads and constant tension will leave your biceps screaming at the end of each set, producing muscular pumps and cellular swelling that's harder to get with other exercises. Because of the lighter loads, kettlebell hammer curls work well with moderate and higher rep ranges of 8-15 reps for 2-3 sets. Just remember to keep your wrists locked in neutral position throughout. – Dr. Joel Seedman

Kettlebell Hammer Curl kettlebell workout routines pdf
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