Biceps · Resistance bands

Resistance Band Hammer Curl

The resistance band hammer curl is an isolation movement utilizing a neutral grip to target the brachialis, brachioradialis, and biceps. It is well-suited for all training levels and fits best in the middle or end of an arm or pull-focused workout.

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

How to do it

Stand on the middle of the band with your feet hip-width apart and grasp the sides of the loop with both hands, palms facing each other.
Let your arms hang at your sides with your elbows close to your torso.
As you exhale, bend your elbows and curl your hands up toward your shoulders, keeping your palms facing each other.
Squeeze your biceps and forearms at the top of the movement.
Inhale and slowly lower your hands back to the starting position.

Common mistakes

Drifting the elbows forward or backward shifts mechanical tension away from the elbow flexors and onto the front deltoids.
Using hip momentum to snap the band upward deprives the target muscles of effective work and risks lower-back strain.
Allowing the band to snap the arms down quickly eliminates the hypertrophic benefits of the eccentric phase.

Tips

Keep your elbows pinned firmly against your sides to ensure only the forearms and elbow flexors do the work.
Widen your foot stance on the band to increase baseline resistance and keep the band taut at the bottom of each rep.
Hold the squeeze for one second at the top of the movement to maximize peak contraction against the band's tension.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions to build muscle size and local endurance. Rest for 45 to 60 seconds between sets.

Muscles worked

Resistance Band 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

How does a hammer curl differ from a standard resistance band curl?

The neutral, palms-facing grip places greater demand on the deeper brachialis and the brachioradialis forearm muscle rather than purely the biceps.

Can bands build arm muscle as effectively as dumbbells?

Yes, bands provide continuous tension that increases through the range of motion and will stimulate growth when taken close to muscular failure.

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