Today the Amazing Stickie is working on her biceps. She could do ordinary curls, or hammer curls, but she wants a little extra challenge. Enter the kettlebell hammer curl. Because of the shape of the kettlebell, she has to work extra hard to stabilize the motion as she curls it. Here’s how it works.
Stickie begins holding the kettlebell in one hand down at her side. Keeping her upper arm next to her body and her torso still, she bends her elbow to lift the kettlebell toward her shoulder. The ball end of the kettlebell should be pointing up at the top of the movement. Then Stickie lowers the kettlebell back to the starting position.
A set of five reps on each side is a good place to start.
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