Lying Hammer Curls With Flat Bands

Area Targeted: Biceps

Lying Hammer Curls With Flat Bands is one of the best arm building exercises that you can do, since your body is stabilized by the floor. This eliminates the cheating and rocking that many people do when they are fatigued. In addition the lying position avoids Spinal Compression, which can be an issue for anyone with spine issues.

Learn set-up, movements and points to remember below:

Set Up

Anchor: Place the door anchor at the bottom of the door.

Bands: Thread the band(s) through the door anchor.

Body Positioning: Grip an end of the band in each hand and lay on your back with your feet flat on the floor (1 to 2 feet away from the door) and knees up. Your arms should straight and tight to your sides with palms facing in.


Pull the band and bend your arms until your hands are right above your chest. Slowly return to the starting position. Repeat.

Points To Remember

1. Keep your upper arms down on the floor during the entire movement.