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

  1. Stand on the band with feet shoulder-width apart
  2. Hold the ends with palms facing inward (neutral grip)
  3. Keep elbows close to your sides
  4. Curl the band up while maintaining a neutral grip
  5. Squeeze at the top, then lower under control
  6. Avoid swinging or leaning back
  7. Repeat for the desired number of reps

Common Mistakes

  1. Rotating wrists into a supinated grip
  2. Using momentum or rocking the body
  3. Letting elbows move forward
  4. Shrugging the shoulders
  5. Dropping the band too quickly on the descent