Hammer Curls With Two Arms

Exercise Tips

  • Keep your back straight
  • Bend your knees slightly to protect your lower back/li>

Hammer Curls With Two Arms

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: Kettlebells

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 each hand by the handle with an overhand grip, palm facing you. Hang your arms straight down at your sides.

  1. 1Exhaling, simultaneously curl both kettlebells up towards your chest, keeping your elbows close by your sides. At the peak of the motion, your arms will each be bent into a 90 degree angle, the bottoms of the kettlebells pointing away from you.
  2. 2 Hold for a one count, then inhale and slowly return your arms to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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