Resistance Band Hammer Curl
Description
The resistance band hammer curl uses a neutral (thumbs-up) grip to target the brachialis and brachioradialis — the muscles that give the upper arm its thickness. You stand on the band and curl with thumbs pointed up rather than palms up.
Equipment Required
Resistance Band Hammer Curl Instructions
- Stand on the center of a resistance band with feet hip-width apart.
- Grip both ends with a neutral grip — thumbs pointing up, palms facing each other.
- Pin your elbows at your sides.
- Curl the band up by bending at the elbows, maintaining the neutral grip.
- Squeeze at the top.
- Lower under control over two seconds.
- Use a thicker band for more resistance.
- Aim for 12 to 15 reps per set.
Resistance Band Hammer Curl Form & Visual
Resistance Band Hammer Curl Benefits
- Targets the brachialis and brachioradialis
- Builds upper arm thickness
- Highly portable
- Easy to scale
- Joint-friendly neutral grip
- Useful when no dumbbells are available
Resistance Band Hammer Curl Muscles Worked
- Brachialis
- Brachioradialis
- Biceps brachii
