Hammer Curls - Resistance Band

Upper Body Resistance Band Exercises Video Series

The hammer curls are very similar to the previous exercise video but will strengthen different areas of the bicep muscle.

Like the bicep curl, this workout targets the biceps but will also engage other muscles in the arm.

By gripping the resistance bands differently than the previous exercise, you are now involving other muscles that will be strengthened as well.

The brachioradialis is one of these muscles that are used when doing this move.

This muscle runs from your wrist, across the inside portion of the elbow and into the upper arm bone.

Another muscle used is the brachialis which also runs across the elbow but is much smaller in size. This one is used as an important stabilizer during this exercise.

This is a good variation to add to your upper body resistance training program.

Exercise #2 - Hammer Curls

You can do this upper body exercise by lifting both arms at the same time or by alternating arms. The instructions below are for the resistance band, but this can also be used with dumbbell weights.
  1. Place the resistance band under the arches of
    both feet with legs hip width apart.
  2. Wrap the resistance band around both hands and
    place arms to the side.
  3. With your thumbs facing out (palms facing
    towards your body), slowly lift your arms to your shoulders bending at
    the elbow.
  4. Now slowly return to starting position.
  5. Repeat for 6 to 16 repetitions.
Tips: Do this move slowly so that you use the muscles and not momentum to build strength.

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 curls on youtube.

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