Resistance Band Hammer Curl
The Resistance Band Hammer Curl is a neutral-grip curl that works the Biceps, Brachialis and the Brachioradialis in the forearm. You stand on the band and curl with your palms facing each other, a grip many people find easier on the wrists. No door anchor is needed.
- Muscles Worked
- Biceps (Biceps Brachii), Forearms (Brachioradialis), Brachialis · also Forearm Flexors
- Equipment
- Resistance band(s), 2 ankle straps
Set Up
- Anchor:
- No anchor needed.
- Bands:
- Clip a closed ankle strap to each end of the band(s). Grip the loop of each strap with your fingers inside the loop and your thumb outside.
- Body Position:
- Stand on the band(s) with your feet hip-width apart and stand tall with your back straight, head straight, chest up and stomach tight. Start with your arms straight down, elbows tight to your sides and palms facing in.
Movement
Bend your arms and curl the ankle straps (or handles) up until your hands are at chest height, palms still facing in. Lower under control until your arms are straight.
Points To Remember
- Keep your elbows fixed at your sides throughout the movement.
Questions About The Hammer Curl
What muscles does the Resistance Band Hammer Curl work?
The Resistance Band Hammer Curl works the Biceps, the Brachialis and the Brachioradialis on the thumb side of the forearm. The neutral, palms-in grip shifts more of the work to the Forearm than a standard curl.
What is the difference between a Hammer Curl and a Bicep Curl?
The Resistance Band Hammer Curl uses a palms-in grip, while the Bicep Curl uses a palms-forward grip. The hammer grip brings in more Forearm and Brachialis work and is often easier on the wrists.