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The Kettle Bell Hammer Curl is an upper body exercise that primarily targets the biceps, but also works the forearms. This is an isolation exercise which is well suited to beginner lifters.




  • Stand holding a kettle bell with both hands with your palms facing towards each other.
  • Lift the kettle bell in a slow and controlled manner by squeezing your biceps and keeping your elbows tucked in by your sides.
  • Keep your palms facing towards your body throughout, keeping the kettle bell in the “hammer” position.
  • Slowly lower the kettle bell until your arms are almost straight and then lift the weight again – don’t fully straighten your arms and lock them out or you will release the tension on your biceps.

Arm Muscle Diagram.

Arm Muscles