Create strong arms: Kettlebell Hammer Curl

Build a strong arm: Kettlebell Hammer Curl

　　Among many biceps curls Hammer Curls is the easiest to be overlooked!

　　The advantage of the hammer is that it can leave more pressure on the brachialis and brachioradialis.

　　The hammer grip has two advantages:

　　1. Strengthening brachialis and brachioradialis more linear arms

　　2. The brachialis and brachialis are both important elbow joint flexors. If strengthening both, we will be able to perform higher-intensity curl training and back training.

　　　When performing hammer curls, you will choose dumbbells, but it will be better to replace dumbbells!

　　　Huling allows you to have Stronger grip to activate your forearm and small muscle groups near your wrist. At the same time, Hu Ling extends the position of the lever arm, allowing you to keep your arms tensile throughout the exercise.

How to do it: Choose a lighter Hu Ling, and then hold Hu Ling’s handle as shown in the figure

　　1. You can sit and hold Hu Ling with your hands hanging on the side of your body (with grip), with your upper arm tightly on the side of your body, and the elbow joint is the only joint for movement.

　　2. Hold Hu Ling tightly, and the biceps contract and curl upwards. The highest point is to peak contract, squeeze the biceps, and persist for one second, and then slowly restore.

　　3. Try to avoid leveraging the body during the movement, pay attention to keeping your body stable!

　　Do 3 groups; 8-15 times per group

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