← Back to library
Last updated March 5, 2026
BicepsForearms
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
- Level
- Beginner
- 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.
Alternatives & variations
Explore similar movements targeting the same muscles.
-(male)_Forearms__medium_1.png&w=3840&q=75)
-(male)_Forearms-FIX_medium_1.png&w=3840&q=75)
_Upper-Arms-FIX__medium_1.png&w=3840&q=75)