Resistance Band Lying Hammer Curl

The Resistance Band Lying Hammer Curl is a neutral-grip floor curl that works the Biceps, Brachialis and Brachioradialis. Lying on your back with the bands anchored low keeps the body stable and places no load on the spine.

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

Man lying on a mat, knees bent, gripping ankle straps on bands from a low anchor, arms by his sides, then curling his hands over his chest. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at the bottom of the door.
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:: Lie on your back with your feet toward the door, knees bent and feet flat on the floor. Start with your arms straight and tight to your sides, palms facing in.

Movement

Bend your arms and curl the ankle straps (or handles) until your hands are just above your chest, palms still facing in. Lower under control until your arms are straight.

Points To Remember

Keep your upper arms on the floor for the entire movement.

Questions About The Lying Hammer Curl

What muscles does the Resistance Band Lying Hammer Curl work?

The Resistance Band Lying Hammer Curl works the Biceps, Brachialis and the Brachioradialis of the forearm. The palms-in grip places extra emphasis on the Forearm.

What is the most common mistake in the Lying Hammer Curl?

The most common mistake in the Resistance Band Lying Hammer Curl is letting the upper arms lift off the floor. Keep them down so the elbows act as a fixed hinge.