How to do the Band Hammer Curl
Primary: Biceps, Forearms. Also called: resistance band hammer curl, neutral grip band curl.
Step by step
- 1
Stand on the band and hold the ends with your palms facing each other, arms straight by your sides.
- 2
Curl both hands up toward your shoulders, keeping the thumbs on top and the elbows pinned to your ribs.
- 3
Squeeze at the top for a second.
- 4
Lower slowly until the arms are straight and the band is still under light tension.
- 5
Step wider on the band to make it harder.
Coaching cues
- Thumbs up the whole way
- Elbows stay still beside the body
- Three seconds down
Common mistakes
- Swinging the elbows forward
- Leaning back
- Letting the band go slack at the bottom
Sets, reps and where it fits
Muscle
3–4 × 12–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–15
rest 45–60 s
Band Hammer Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Band Hammer Curl work?
Primary: Biceps, Forearms.
How many sets and reps of Band Hammer Curl should I do?
For muscle: 3–4 sets of 12–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Band Hammer Curl?
Same movement pattern, different equipment: Band Curl, Kettlebell Curl, Zottman Curl, Reverse Curl, Barbell Curl, Cable Curl.
Is the Band Hammer Curl good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.