Kettlebell Bottom Up Hammer Curl

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The kettlebell bottom up hammer curl is a bicep-focused workout that utilizes the kettlebell as the main equipment.

This exercise involves holding the kettlebell upside down and curling it up towards the shoulder, targeting the biceps.

While the workout primarily targets the biceps, it also engages the forearms and grip strength as secondary muscles.

Pick up a kettlebell with your right hand, gripping the handle firmly.
Stand with your feet shoulder-width apart, keeping your back straight and core engaged.
Hold the kettlebell upside down, with the bell facing up towards the ceiling.
Slowly curl the kettlebell towards your shoulder, keeping your elbow close to your body.
Pause for a moment at the top of the curl, squeezing your bicep.
Lower the kettlebell back down to the starting position in a controlled manner.

Start with a light kettlebell to master the form and prevent strain.
Stand with feet shoulder-width apart, maintaining a straight posture.
Hold the kettlebell upside down, gripping the handle tightly.
Keep your elbows close to your sides, engaging your biceps throughout the movement.
Slowly curl the kettlebell up towards your shoulder, focusing on the bicep contraction.
Lower the kettlebell back down in a controlled manner, maintaining tension in your biceps.