How to do Resistance Band Hammer Curls

Band hammer curls are biceps curls with a resistance band, with your palms facing each other the whole time, as if you were holding a hammer. That grip brings in the forearms and the brachialis, a muscle under the biceps, more than an ordinary curl.

1. Stand on the center of the resistance band and take a firm grip of the two ends of the band with your palms facing inwards

2. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee

3. Bring the ends of the band upwards in a curling motion by contracting your biceps. Be sure to keep your palms facing inwards with your elbows in a fixed position at your sides

4. When the ends of the band reach the top position, which should be close to your front shoulders, lightly flex your biceps before lowering them back to the starting position in a controlled manner

Benefits

Hammer curls build your biceps along with the brachialis, which adds thickness to the upper arm, and the brachioradialis in your forearm. Stronger forearms help your grip with everything from carrying bags to deadlifting.

With a band, the resistance builds as you curl and is highest at the top, and the band itself fits in a drawer.

Form tips

• Stand on the middle of the band. Setting your feet wider makes it tighter.
• Keep your palms facing each other from start to finish.
• Pin your elbows to your sides and keep your body still.
• Lower slowly against the band’s pull.

Variations

• With dumbbells: dumbbell hammer curls.
• Palms up: band bicep curls put more of the work on the biceps.
• Harder: use a thicker band or stand with your feet wider.