Hammer Curl (Band)

Stand on a resistance band and curl with a neutral (hammer) grip. The increasing tension from the band provides progressive resistance throughout the curl.

Quick facts

Difficulty: Easy
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: Low
Calorie Burn: Low

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

bicepsouter bicep / brachialisforearm flexors

Secondary

forearm extensors

Equipment & setup

What you need and how to position yourself before starting.

Equipment

band

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

reps

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand on the center of a resistance band with feet shoulder-width apart.
- Grip the ends or handles of the band with a neutral grip (palms facing each other).
- Stand tall with arms fully extended at your sides.
Step 2Execution
- Keep your elbows stationary at your sides.
- Curl the band upward by flexing at the elbows.
- Maintain the neutral wrist position throughout the movement.
- Squeeze your biceps and brachialis hard at the top.
Step 3Return
- Slowly lower your hands back to the starting position.
- Resist the band tension on the way down for maximum muscle engagement.