How to do Hammer Curls with Resistance Bands


    The hammer curl is a great exercise to help build your biceps. The great thing about the hammer curl is that it targets the brachialis muscle as well as the bicep. This can really help with growing the size of your arms. 

    The resistance band version is a great alternative for beginners. It also is a great alternative for at home workouts. 

    How To

    1. Stand with your feet shoulder width apart and your knees slightly bent. 
    2. Take a handle of the resistance band in each hand with your palms facing each other. 
    3. Keeping your elbows tucked close to your body curl the band up to your shoulders. The movement should come from the elbow. 
    4. Pause at the top to squeeze your biceps before lowering again. 
    5. Repeat for desired sets and reps. 

    Muscles Worked

    The hammer curl targets the long head of the bicep as well as the brachialis (an upper arm muscle) and the brachioradialis (which is a key forearm muscle). For this reason the hammer curl is a great exercise for building the arms. 


    There are multiple variations of the hammer curl, including using a dumbbell instead of a resistance band. You can also perform the exercise seated, or if using dumbbells you can alternate arms. 

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    About the Author

    Charlotte Wilson
    My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.

    asante Wellbeing does not provide medical advice, diagnosis, or treatment. Any information published on this website or on our branded channels is not intended as a substitute for medical advice. You should always consult a medical professional who can advise you on your own circumstances.


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