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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

Dumbbell incline curls are a bodybuilding staple. The simultaneous stretch and overload they provide has been scientifically shown to maximize micro-trauma and muscle damage, causing significant levels of hypertrophy. Unfortunately, when doing this exercise with dumbbells, there's very little tension above the bottom half of the movement. The biceps relax at the top of the curl. Due to their unique loading mechanism created from the hanging weight, kettlebells provide adequate tension and stimulation not only in the bottom and mid-range positions, but also in the top contracted position. In fact, this incline kettlebell curl variation exploits all three major mechanisms of muscle growth:

• They emphasize the elongated eccentric and stretched position, which produces muscle damage and micro trauma that's critical for growth.

• Their semi-awkward nature and hanging position requires high levels of muscle activation, which produces significant amounts of mechanical tension and muscle fiber recruitment.

• Because of the constant tension throughout the movement with little relaxation of the biceps, this exercise creates an occlusion-effect to the surrounding musculature. As a result, there's an incredible amount of blood flow, muscular pump, intramuscular volumization, cellular swelling, and metabolic stress, all of which have been linked to muscle growth.

Do incline kettlebell curls at a 45-degree bench angle using a variety of loads and rep ranges including heavy weights (4-6 reps), moderate loads (8-10 reps), and lighter loads (12-15 reps). One to two sets in each rep range will lead to incredible gains in biceps size. – Dr. Joel Seedman

This variation keeps you from fully straightening the arms at the bottom or curling excessively high at the top. That prevents you from dumping the load. This creates enormous tension on the biceps because you're locked into the sweet spot of the movement where there's maximal activation and no relaxation. It also promotes optimal shoulder positioning and postural alignment, which is something most lifters struggle with when training biceps. Because the load is unstable and vulnerable to falling, you have to keep the shoulders retracted and depressed throughout. Besides improving spinal mechanics, this eliminates the possibility of the shoulders becoming overly involved in the movement.

Another noteworthy feature of this exercise is the way it optimizes wrist mechanics. Many people lack the ability to keep the wrists locked during curls, which can produce strain on the surrounding connective tissue, tendons, and ligaments. This variation requires you to lock the wrists in order to create a solid platform for the weight to rest on. When these mechanics are transferred to heavy free-weight curls, they'll produce stronger and more efficient curling mechanics, leading to greater overload and size gains. Lastly, this is one of the most unstable biceps curl variations you'll ever perform. Any cheating or swinging will cause to dump the weight.

Use this either as a technique enhancer at the beginning of your arm workouts (2 sets of 5-8 reps) to help groove proper curling mechanics, or as a finisher (1-2 sets of 10-12 reps) to annihilate the arms with continuous levels of growth-inducing tension. – Dr. Joel Seedman

Performing kettlebells curls while holding an eccentric isometric squat position produces incredible levels of tension in the biceps, particularly in the top position. Rather than leaning back at the top of the movement (a common tendency to subconsciously release tension from the biceps), the squat position forces you to stay slightly leaned over. This slightly angled position, combined with the hanging nature of the kettlebells, provides continuous levels of significant tension, creating occlusion and cellular swelling.

The rigid squat position leaves little room for cheating or using momentum to help lift the weight. This forces you to rely solely on smooth yet forceful contractions to complete the movement. As an added bonus, this exercise does wonders for improving lower body mobility, hip mechanics, and squatting technique. You'll have to spread the knees and unlock the hips to fit the kettlebells between your legs. Two to three sets of 6-10 controlled reps will crush the biceps without unnecessarily fatiguing the lower body. – Dr. Joel Seedman