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Resistance Band Bayesian Single-Arm Hammer Curl
Resistance band Bayesian single-arm hammer curl isolates the biceps long head, brachialis, and forearms with constant tension from a behind-the-body anchor, promoting arm hypertrophy and grip strength; unilateral execution corrects imbalances.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Shoulders
Accessory Muscles
Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
9/10Long Head, Brachialis
Forearms
7/10Flexors
Shoulders
3/10Anterior Delts
Abs
2/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band low behind your body to a sturdy point. Face away, grasp the band with a neutral grip in one hand, and step forward to extend your arm behind your torso with light tension. Brace your core and keep your chest tall.
- Curl your hand toward your shoulder by bending your elbow, keeping it fixed at your side.
- Squeeze your biceps at the top for a brief hold.
- Slowly extend your arm back to full stretch behind your torso.
- Maintain neutral wrist and avoid torso swing.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Elbow pinned to side
- Neutral grip always
- Squeeze at top
- Control the stretch
- No body swing
Breathing
Inhale as you lower the band during the eccentric phase; exhale as you curl upward during the concentric phase. Brace your core throughout.
Tempo
2-1-2
Range of Motion
Start with arm fully extended behind torso; curl until hand reaches near shoulder with elbow bent fully, then lower to full extension without losing tension.
Safety
Safety Notes
- Avoid if you have elbow tendinitis or wrist pain
- Use appropriate band resistance to maintain form
- Secure anchor firmly to prevent snap-back
- Stop if sharp shoulder pain occurs
Spotting
No spotting required; perform in a safe space with stable anchor.
Common Mistakes
- Using momentum from torso
- Allowing elbow to flare
- Incomplete stretch behind body
- Gripping too tightly
- Rushing the eccentric phase
When to Avoid
- Elbow tendinitis
- Wrist pain
- Shoulder impingement
Flexibility Needed
- Shoulder extension for full arm reach
Build Up First
- Basic hammer curl form
- Stable core bracing
Also known as
Bayesian Band Hammer Curl, Single-Arm Bayesian Resistance Curl, Band Bayesian Hammer Curl
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