Home Exercises Hammer Curls With One Arm

Hammer Curls With One Arm

Exercise Tips

  • Keep your back straight
  • Make sure you do an even amount on each arm
  • Bend your knees slightly to protect your lower back

Hammer Curls With One Arm

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Kettlebell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Kettlebell Biceps

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell in one hand by the handle with an overhand grip, palm facing you. Hang your arms straight down at your sides.

  1. 1 Exhaling, slowly curl the kettlebell up towards your chest, keeping your elbow close by your side. At the peak of the motion, your arm will be bent into a 90 degree angle, with the bottom kettlebell pointing away from you.
  2. 2 Hold for a one count, then inhale and slowly return your arm to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat.