Exercise guide
Band Incline Alternate Hammer Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This exercise targets the biceps brachii, brachialis, and brachioradialis from a stretched position, emphasizing the long head of the bicep and forearm development. The incline angle increases the range of motion and maintains constant tension throughout the movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band to a low anchor point behind an incline bench set to a 45-degree angle.
- Sit on the bench with your back firmly against the pad and feet flat on the floor for stability.
- Grasp the band handles with a neutral grip (palms facing each other) and allow your arms to hang straight down.
- Ensure there is slight tension in the band even at the bottom of the movement.
How to do it
- Keeping your upper arm stationary and elbow tucked, exhale as you curl one hand toward your shoulder in a hammer grip.
- Squeeze the bicep and brachialis at the top of the movement for a one-second count.
- Inhale as you slowly lower the handle back to the starting position using a 3-second eccentric tempo.
- Repeat the movement with the opposite arm, alternating sides until the set is complete.
Form checklist
- Keep your elbows pinned to your sides; do not let them swing forward as you curl.
- Maintain a neutral wrist position throughout the entire rep; do not let the band pull your wrist back.
- Keep your head and upper back pressed firmly against the bench to prevent using momentum.
- Ensure full arm extension at the bottom of each rep to capitalize on the incline stretch.
Pro tips
- Focus on 'crushing' the handle with your grip to increase neural drive and forearm activation.
- At the top of the rep, imagine pulling the band slightly outward to intensify the contraction in the brachialis and outer bicep.
Make it harder
- Add a 2-second isometric hold at the peak of each contraction to increase time under tension.
- Perform the eccentric (lowering) phase even slower, taking 5 seconds to return to the start.
Frequently asked
- What muscles does the band incline alternate hammer curl work?
- The band incline alternate hammer curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the band incline alternate hammer curl?
- The band incline alternate hammer curl uses resistance band.
- Is the band incline alternate hammer curl good for beginners?
- Yes. The band incline alternate hammer curl is a beginner-friendly movement and a strong foundation to build on.