Kettlebell Hammer Curl

Muscles worked by the Kettlebell Hammer Curl

Primary

BicepsBiceps BrachiiBrachialis

Secondary

Brachioradialis

Also called: bicep, biceps brachii, biceps muscle, guns, brachialis muscle, lower bicep.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Kettlebell Hammer Curl

1. Stand holding a kettlebell in one hand, gripping the handle in a neutral position (palm facing the body).
2. The bell rests on or beside the forearm.
3. Keep the elbow tucked to the side and curl the bell up toward the shoulder.
4. Squeeze at the top, then lower under control.
5. Complete all reps on one side, then switch.

Form tips

• Control the offset mass — the bell wants to rotate at the bottom of the ROM.
• Elbow stays still; only the forearm moves.
• Light load — this biases brachialis, not peak bicep size.

At a glance

Kettlebell Hammer Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Standing Leg Curl
• Barbell Curl
• Barbell Preacher Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Close-Grip EZ-Bar Curl
• Concentration Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "kettlebell-hammer-curl",
  "name_en": "Kettlebell Hammer Curl",
  "name_de": "Kettlebell-Hammer-Curl",
  "name_es": "Curl martillo con pesa rusa",
  "description_en": "A neutral-grip curl gripping the handle of a kettlebell so that the bell hangs alongside the wrist. The offset mass and neutral grip bias the brachialis and brachioradialis.",
  "description_de": "Neutraler Curl mit dem Griff des Kettlebells, sodass die Glocke neben dem Handgelenk hängt. Das versetzte Gewicht und der neutrale Griff beanspruchen Brachialis und Brachioradialis.",
  "description_es": "Un curl con agarre neutro sosteniendo el asa de una pesa rusa de modo que la campana cuelgue junto a la muñeca. La masa descentrada y el agarre neutro trabajan principalmente el braquial y el braquiorradial.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii",
    "brachialis"
  ],
  "secondary_muscles": [
    "brachioradialis"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "pull_day"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding a kettlebell in one hand, gripping the handle in a neutral position (palm facing the body).",
    "The bell rests on or beside the forearm.",
    "Keep the elbow tucked to the side and curl the bell up toward the shoulder.",
    "Squeeze at the top, then lower under control.",
    "Complete all reps on one side, then switch."
  ],
  "instructions_de": [
    "Steh und halte ein Kettlebell in einer Hand, neutraler Griff (Handfläche zum Körper).",
    "Die Glocke ruht am oder neben dem Unterarm.",
    "Ellbogen am Körper halten und das Kettlebell zur Schulter curlen.",
    "Oben anspannen, dann kontrolliert absenken.",
    "Alle Wiederholungen auf einer Seite absolvieren, dann wechseln."
  ],
  "instructions_es": [
    "Párate sosteniendo una pesa rusa en una mano, agarrando el asa en posición neutra (palma hacia el cuerpo).",
    "La campana descansa sobre o junto al antebrazo.",
    "Mantén el codo pegado al costado y sube la campana hacia el hombro.",
    "Aprieta en la parte superior y baja con control.",
    "Completa todas las repeticiones en un lado y luego cambia."
  ],
  "tips_en": [
    "Control the offset mass — the bell wants to rotate at the bottom of the ROM.",
    "Elbow stays still; only the forearm moves.",
    "Light load — this biases brachialis, not peak bicep size."
  ],
  "tips_de": [
    "Das versetzte Gewicht kontrollieren – die Glocke will am unteren Punkt des Bewegungsradius rotieren.",
    "Ellbogen bleibt still – nur der Unterarm bewegt sich.",
    "Leichtes Gewicht – Brachialis-Fokus, nicht Bizepsvolumen."
  ],
  "tips_es": [
    "Controla la masa descentrada — la campana tiende a rotar en la parte inferior del recorrido.",
    "El codo se mantiene quieto; solo el antebrazo se mueve.",
    "Carga ligera — esto trabaja el braquial, no el volumen máximo del bíceps."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/kettlebell-hammer-curl-start.webp",
      "peak": "images/flat/kettlebell-hammer-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "kettlebell-hammer-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.