Alternatives
- Resistance Band Bicep Curl
- Resistance Band Reverse Grip Curl
- Kettlebell Curl to Press
Summary
This variation uses a neutral (palms-facing) grip to target both the biceps and brachialis for fuller arm development. The resistance band adds smooth tension that’s easy on the joints.
Benefits of the Resistance Band Hammer Curls
- Strengthens biceps and forearms
- Emphasizes brachialis for arm thickness
- Joint-friendly and easy to perform anywhere
- Improves grip strength
- Simple and effective for all fitness levels
Resistance Band Hammer Curls Muscles Worked
- Primary: Biceps Brachii, Brachialis
- Secondary: Forearms
Instructions
- Stand on the band with feet shoulder-width apart
- Hold the ends with palms facing inward (neutral grip)
- Keep elbows close to your sides
- Curl the band up while maintaining a neutral grip
- Squeeze at the top, then lower under control
- Avoid swinging or leaning back
- Repeat for the desired number of reps
Common Mistakes
- Rotating wrists into a supinated grip
- Using momentum or rocking the body
- Letting elbows move forward
- Shrugging the shoulders
- Dropping the band too quickly on the descent