Seated Kettlebell Hammer Curl is a targeted strength-building exercise for biceps and forearms, eliminating body sway. Ideal for toning and strengthening upper arms.
Sit down on a flat bench, holding one kettlebell in each hand with your palms facing your torso.
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Keep your elbow and shoulder stationary. Curl the weights while contracting your biceps as you breathe out.
3
Only the forearms should move, maintaining a controlled movement. Stop the movement when your biceps are fully contracted and the kettlebells are at shoulder level.
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Slowly begin to bring the kettlebells back to starting position as your breathe in.
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Avoid swinging your arms or using your shoulders. The motion should be slow and controlled.
Sit down on a flat bench, holding one kettlebell in each hand with your palms facing your torso.
Keep your elbow and shoulder stationary. Curl the weights while contracting your biceps as you breathe out.
Only the forearms should move, maintaining a controlled movement. Stop the movement when your biceps are fully contracted and the kettlebells are at shoulder level.
Slowly begin to bring the kettlebells back to starting position as your breathe in.
Avoid swinging your arms or using your shoulders. The motion should be slow and controlled.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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