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Resistance Band High Hammer Curl
A resistance band isolation curl with neutral grip that targets biceps and forearms to build arm strength and size; curl to shoulder height for constant tension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Shoulders
Popularity Score
6
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
7/10Shoulders
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the middle of a resistance band with feet shoulder-width apart. Grip the ends with palms facing each other, arms extended down.
- Engage core and keep elbows at sides.
- Exhale and curl hands up to shoulder height by bending elbows.
- Squeeze biceps and forearms at top.
- Inhale and slowly lower band to start.
- Repeat for reps with control.
Coaching Tips
Form Cues
- Elbows pinned to sides
- Squeeze at top
- Control the descent
- Neutral wrists
- No swinging
Breathing
Inhale during lowering phase; exhale during curl.
Tempo
2-1-1
Range of Motion
From full arm extension to hands at shoulder height with elbows fixed.
Safety
Safety Notes
- Use band with appropriate tension
- Avoid if acute elbow pain
- Keep wrists neutral to prevent strain
Spotting
Not required; self-spot with lighter band if needed
Common Mistakes
- Using momentum to lift
- Flaring elbows outward
- Incomplete range of motion
- Gripping too tightly causing wrist strain
When to Avoid
- Acute elbow injuries
- Wrist strains
Flexibility Needed
- Shoulder flexion to 90 degrees
Build Up First
- Basic standing posture
- Neutral grip familiarity
Also known as
Band Hammer Curl, High Band Hammer Curl, Neutral Grip Band Curl
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