Band Standing Hammer Curl

Muscles worked

Setup

1. Step onto the center of a resistance band with your feet shoulder-width apart.
2. Grasp the handles or the band itself with a neutral grip, palms facing each other.
3. Stand tall with your chest up, shoulders pinned back, and arms fully extended at your sides.

How to do it

1. Exhale and curl the band toward your shoulders while keeping your palms facing inward throughout the entire movement.
2. Squeeze your biceps and forearms hard at the top of the rep for one second.
3. Inhale and slowly lower the band back to the starting position with a controlled 3-second eccentric tempo.
4. Keep your elbows locked in place against your ribcage to ensure the tension stays on the target muscles.

Form checklist

• Keep your wrists neutral and firm; do not let them curl or bend.
• Ensure your elbows stay tucked at your sides and do not drift forward or flare out.
• Maintain a stationary torso; avoid swinging your hips or leaning back to lift the band.
• Keep a slight bend in your knees to maintain a stable base.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to crush a walnut between your forearm and bicep.
• Maintain constant tension by stopping just short of a full lockout at the bottom so the band never goes slack.

Make it harder

• Widen your stance on the band to shorten the length of the tube/loop and increase the resistance.
• Incorporate a 3-second pause at the midpoint (90-degree elbow flexion) of every repetition.

Frequently asked

What muscles does the band standing hammer curl work?

The band standing hammer curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the band standing hammer curl?

The band standing hammer curl uses resistance band.

Is the band standing hammer curl good for beginners?

Yes. The band standing hammer curl is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps