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Resistance Band Hammer Curl

This variation of the hammer curl uses a resistance band, providing accommodating resistance and engaging the brachioradialis and biceps. It's ideal for home or travel workouts.

Resistance Band Hammer Curl demonstration

Visual demonstration — Resistance Band Hammer Curl

Muscles Worked

Brachioradialis (Primary)Biceps BrachiiBrachialis

Step-by-Step Instructions

  1. 1Stand on a resistance band with feet shoulder-width apart.
  2. 2Hold the handles with palms facing each other.
  3. 3Curl the handles up toward your shoulders.
  4. 4Lower back down slowly.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep wrists neutral.
  • Control the movement both up and down.
  • Do not let elbows flare out.

Common Mistakes to Avoid

  • Letting elbows move forward
  • Rapid, uncontrolled reps
  • Not keeping tension on the band

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