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Resistance Band Hammer Curl
Resistance band hammer curl with neutral grip targets biceps and forearms to build arm strength and definition; provides constant tension for hypertrophy and is portable for home workouts.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Popularity Score
7
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
9/10Brachialis
Forearms
7/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Step on the center of a resistance band with feet shoulder-width apart. Grip the band ends with palms facing each other, arms extended at sides.
- Engage core and stand tall with shoulders back.
- Inhale and curl hands toward shoulders by bending elbows, keeping upper arms stationary.
- Squeeze biceps at top with hands near shoulders.
- Exhale and slowly lower hands to full extension, resisting the band.
- Repeat for reps, maintaining neutral grip throughout.
Coaching Tips
Form Cues
- Keep elbows tucked.
- Palms face inward.
- Control the descent.
- Squeeze at peak.
Breathing
Inhale during the lowering phase; exhale as you curl upward, bracing core throughout.
Tempo
2-1-1
Range of Motion
Fully extend arms at bottom; curl until hands reach shoulder level at top, elbows fixed.
Safety
Safety Notes
- Choose band tension for full reps with good form.
- Avoid if acute elbow pain exists.
- Keep wrists neutral to prevent strain.
Spotting
No spotter needed; use lighter band if form breaks.
Common Mistakes
- Swinging body for momentum.
- Letting elbows flare out.
- Incomplete extension at bottom.
- Wrist bending during curl.
When to Avoid
- Acute elbow tendonitis
- Wrist injuries
Flexibility Needed
- Wrist flexion and extension
- Shoulder stability
Build Up First
- Basic grip strength
- Knowledge of elbow curl form
Also known as
Banded Hammer Curl, Band Hammer Curl, Neutral Grip Band Curl
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