The resistance band hammer grip pull-up is an excellent exercise for targeting the biceps, lats, and forearms. Using a resistance band for assistance, this exercise allows for better control and form, making it ideal for those building up to unassisted pull-ups.

1. Loop a resistance band around a pull-up bar.
2. Place your knee or foot into the band.
3. Grasp the bar with a neutral grip (palms facing each other).
4. Pull yourself up until your chin is above the bar.
5. Slowly lower yourself back to the starting position.