Biceps · Resistance bands

Band Standing Hammer Curl

The band standing hammer curl is an isolation exercise that targets the brachialis, brachioradialis, and biceps using a neutral grip. It is suitable for lifters of any experience level looking to build forearm strength and arm thickness, fitting best toward the end of an upper-body or pull workout.

Muscles: Biceps, Forearms
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Stand on the middle of the band with both feet, shoulder-width apart, holding the handles at your sides with a neutral grip, palms facing each other.
Keep your back straight and your elbows pinned to your sides.
Inhale, then as you exhale, curl the handles up toward your shoulders, keeping your palms facing each other throughout.
Squeeze your biceps at the top for a second.
Inhale and slowly lower the handles back to the starting position.

Common mistakes

Swinging the elbows forward shifts the load onto the front deltoids and takes tension away from the arm flexors.
Allowing slack in the band at the bottom removes constant tension and reduces the exercise's effectiveness.
Leaning back to muscle through the peak stretch strains the lower back and reduces bicep engagement.
Rotating the palms upward during the lift turns the movement into a standard curl, reducing the focus on the brachioradialis.

Tips

Widen your foot stance on the band to instantly increase the resistance without changing equipment.
Pause for a full second at the top of each rep to fully engage the muscles against the band's peak tension.
Lower the handles slowly over two to three seconds to maximize eccentric muscle loading.

Sets and reps

Perform 3–4 sets of 12–20 repetitions with 45–60 seconds of rest between sets to target muscle hypertrophy and muscular endurance.

Muscles worked

Band Standing Hammer Curl: biceps, forearms

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Which muscles does the hammer grip emphasize over a regular curl?

The neutral grip shifts primary tension to the brachialis and the brachioradialis forearm muscle, helping build arm width and grip strength.

How can you make the band hammer curl harder without a heavier band?

You can step wider on the band to shorten its working length, or add a two-second pause at the peak contraction.

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