Band hammer curl

Band hammer curl

The band hammer curl is a fantastic exercise that targets your biceps and forearms. This exercise is also known as the resistant band hammer curl because it uses a resistant band for added intensity. It's a great alternative to traditional dumbbell curls and can be performed at home or in the gym. To perform a band hammer curl, you'll need a resistant band and a sturdy anchor point. Begin by standing with your feet shoulder-width apart and ensure that the band is securely anchored. Grasp the band with a neutral grip (palms facing each other) and keep your elbows close to your sides. Maintain a straight posture with your abs engaged and shoulders back. Next, exhale and slowly curl your hands towards your shoulders while keeping your upper arms stationary. Remember to focus on squeezing your biceps as you contract them. Pause for a moment at the top of the movement and then slowly lower the band back to the starting position. The band hammer curl is an excellent exercise for building both size and strength in your biceps. It also helps to develop your grip strength and forearm muscles, making it a well-rounded exercise. Be sure to choose a resistance band that challenges you but still allows you to maintain proper form throughout the movement. Incorporating the band hammer curl into your workout routine can provide variation and help break through plateaus. So, whether you're looking to sculpt your arms or improve your overall upper body strength, the band hammer curl is a valuable addition to your fitness arsenal.


  • Stand with your feet shoulder-width apart and place the middle of a resistance band underneath both feet.
  • Grasp the ends of the band with an underhand grip, palms facing each other.
  • Keep your back straight, shoulders back, and core engaged throughout the exercise.
  • Begin with your arms fully extended, hanging down by your sides, and elbows slightly bent.
  • Keeping your upper arms stationary, exhale and curl your hands upward towards your shoulders.
  • Continue the curl until your biceps are fully contracted and the band is at shoulder level.
  • Pause for a moment, squeeze your biceps, and then slowly lower your hands back down to the starting position.
  • Repeat for the desired number of repetitions.
  • Control the movement and avoid using momentum to engage the muscles effectively.
  • Adjust the resistance of the band as needed to challenge yourself while maintaining proper form.

Tips & Tricks

  • Focus on maintaining proper form throughout the entire exercise to maximize muscle activation.
  • Engage your core and keep your shoulders back and down to avoid unnecessary strain on your lower back.
  • Start with a lighter resistance band and gradually increase the difficulty as your strength improves.
  • Control the movement and avoid using momentum to ensure you are effectively targeting the targeted muscles.
  • Incorporate other bicep exercises, such as dumbbell curls and barbell curls, into your routine for a well-rounded bicep workout.
  • Maintain a consistent breathing pattern throughout the exercise, exhaling during the concentric phase and inhaling during the eccentric phase.
  • Include a variety of rep ranges in your training, such as high reps for endurance and lower reps for strength.
  • Don't forget to stretch your biceps after your workout to promote flexibility and reduce the risk of muscle imbalances.
  • Fuel your workouts with a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats.
  • Stay hydrated before, during, and after your workouts to optimize performance and aid in recovery.


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