Band Hammer Curl
Description
The band hammer curl is a bicep and forearm exercise performed by standing on a resistance band and curling with a neutral (hammer) grip. The band provides increasing tension at the top of the curl, heavily loading the brachialis and brachioradialis. It is an effective at-home arm exercise.
Muscle Group
Equipment Required
Band Hammer Curl Instructions
- Stand on the center of a resistance band with feet hip-width apart.
- Grip both ends of the band at your sides with a neutral grip (palms facing your body).
- Pin your elbows to your sides. Brace your core. Stand tall.
- Curl both hands up by bending at the elbows. Keep the neutral grip throughout.
- Continue until your hands reach shoulder height. Squeeze hard at the top.
- Lower under control over two seconds.
- The band tension is highest at the top — focus on squeezing through the hardest part.
- Repeat for the desired number of reps.
Band Hammer Curl Form & Visual
Band Hammer Curl Benefits
- Targets the brachialis and forearms with increasing tension
- Highly portable — needs only a band
- Effective at-home arm exercise
- Easy to scale by changing band thickness
- Neutral grip is easy on the wrists
- Useful when no dumbbells are available
Band Hammer Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii
- Forearm flexors
Band Hammer Curl Variations & Alternatives
- Dumbbell Hammer Curl
- Cable Hammer Curl
- Resistance Band Hammer Curl
- Cross Body Hammer Curl
- Single-Arm Band Hammer Curl
