Resistance Band Anchored Hammer Curl

The Resistance Band Anchored Hammer Curl is a neutral-grip curl from a low door anchor behind you that works the Biceps, Brachialis and Forearms. Standing away from the anchor puts the Biceps on a stretch at the start of each rep.

Muscles Worked: Biceps (Biceps Brachii), Forearms (Brachioradialis), Brachialis · also Forearm Flexors
Equipment: Door anchor, Resistance band(s), 2 ankle straps

Man with his back to a low anchor, leaning slightly forward holding ankle straps, palms in, then curling them to chest height. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at the bottom of the door.
Bands:: Clip an ankle strap to each end of the band(s).
Body Position:: Grip an ankle strap (or handle) in each hand and stand with your back to the door, 3 to 4 feet away. Keep your back straight, head straight and chest up, and bend slightly forward at the waist. Start with your arms in line with and tight to your body, palms facing in.

Movement

Curl the straps forward and up, bending your arms until your hands are at chest height. Lower under control until your arms are straight.

Points To Remember

Keep your elbows fixed at your sides; do not let them move forward or back as you curl.

Questions About The Anchored Hammer Curl

What muscles does the Resistance Band Anchored Hammer Curl work?

The Resistance Band Anchored Hammer Curl works the Biceps, Brachialis and the Brachioradialis of the forearm through a palms-in grip.

Can I use handles instead of ankle straps for the Anchored Hammer Curl?

Yes. The Resistance Band Anchored Hammer Curl can be done with ankle straps or handles; keep your palms facing in either way.