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Lying Hammer Curl With Bands (Arms Up)

Area Targeted: Biceps

Lying Hammer Curls With from a top anchor point is one of your best bets to work your Biceps Muscles to the extreme. The lying down position stabilizes the rest of your body so your can concentrate and isolate your Bis. The top anchor point creates a longer stretch on the band which results in greater resistance at the start of your reps.



Anchor: Secure the band(s) to the door with the door anchor at the top of the door.

Bands: Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside.

Body Positioning: Lay on the floor, facing the door with knees bent, and your feet flat on the floor, toes touching the door. Position your arms so that they are straight, pointed towards the door anchor with palms facing in.


Pull the ankle straps or handles and bend your arms until your hands are by your face.


1. Keep your upper arms pointed towards the door anchor during the entire movement.


Side Biceps Curls


Lying Hammer Curl (Arms Down)