› Hammer Curl

Resistance Band Hammer Curl

Upper Body Resistance Band Workout Series

The resistance band hammer curl is another way to strengthen the bicep muscles in your upper arms.

It is very similar to the bicep curl but works the muscle in a slightly different way.

With the hammer curl, you will be holding the band in a different way.

By gripping the resistance band differently, you are putting more emphasis on the brachialis muscle.

This muscle is underneath the biceps and to the outer/lateral side of the arm. Brachialis growth will push out your biceps making your arms appear bigger.

Additionally, by doing a hammer curl you are getting more of a workout in your forearm muscles.

The main muscle targeted in the forearm is the Brachioradialis muscle.

Exercise #2 - Resistance Band Hammer Curl

If you want, you can alternate between a hammer curl and a bicep curl when doing your upper body resistance workout.
  1. Place the resistance band under the arches of both feet with legs hip width apart.
  2. Grasp the ends of the handle in each hand with palms facing towards the body placing the thumb at the top of the handle. 
    1. If you don't have a handle type band, wrap the resistance band around both hands and place arms to the side with palms facing in.
  3. Slowly lift your arms to your shoulders bending at the elbow.
  4. Now slowly return to starting position.
  5. Repeat for 10 - 20 repetitions.
You should aim to do three sets of 10 - 20 reps in each set.

Watch the video below to ensure you are doing the this move correctly. 


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the resistance band hammer curl on youtube.




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