Band Hammer Curl

Band Hammer Curl


This exercise involves holding a dumbbell in each hand with your palms facing each other and curling the weights up towards your shoulders while keeping your elbows close to your sides. It primarily targets the biceps and forearms.

Muscle Group

Equipment Required

Band Hammer Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your thighs.
  2. Keeping your elbows close to your sides, curl the dumbbells up towards your shoulders.
  3. As you curl the dumbbells up, rotate your wrists so that your palms are facing your shoulders.
  4. Pause at the top of the movement and squeeze your biceps.
  5. Slowly lower the dumbbells back down to the starting position, rotating your wrists back to the starting position as you do so.
  6. Repeat for the desired number of reps.

Band Hammer Curl Form & Visual

Band Hammer Curl

Band Hammer Curl Benefits

  • Targets the brachialis muscle, which helps to increase overall arm size and strength
  • Engages the biceps and forearms as secondary muscles
  • Allows for a greater range of motion compared to traditional bicep curls
  • Can be performed with a variety of equipment, including dumbbells, resistance bands, and cable machines
  • Helps to improve grip strength and wrist stability

Band Hammer Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Band Hammer Curl Variations & Alternatives

  • Alternating band hammer curl
  • Seated band hammer curl
  • Standing band hammer curl
  • Single arm band hammer curl
  • Reverse band hammer curl