Preacher Hammer Curls With Flat Bands

Area Targeted: Biceps

Preacher Hammer Curls With Flat Bands is one of the favorite Biceps Curls of the Pros because your hands are automatically in the proper position, and the resistance has an amazing feel. Bands are superior to all other forms of resistance because they provide more tension at the optimal point of the rep.

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

Set Up

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

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

Body Positioning: Grip an end of the band in each hand and sit facing the door with your feet 2 to 3 feet from the door. Your feet should be flat on the floor and knees up. Position your arms so that they are almost fully straight with palms facing up and elbows right above your knees. Keep your back straight and chest up.


Pull the band and bend your arms until your hands are almost touching your face. Slowly return to the starting position. Repeat.

Points To Remember

1. Make sure to fully lengthen (until your arms are almost straight) and shorten (when your hands are by your face) the muscle for each repetition.