# High Resistance Band Hammer Curl

A standing band curl with the band anchored at shoulder height in front of you and a neutral grip. Your upper arms stay level while the elbows bend, training the biceps and forearms.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-cross-chest-biceps-curl/video/female.mp4
- HTML: https://seto.fit/exercises/high-resistance-band-hammer-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 7/10
- Front delts: 3/10
- Rear delts: 3/10

## How to do the High Resistance Band Hammer Curl

1. Stand facing a band anchored at shoulder height, palms facing each other.
2. Step back until the band is taut, arms straight in front.
3. Curl the handles toward your chin, bending only at your elbows.
4. Slowly straighten your arms, keeping your upper arms level.

### Full technique — 7 steps

1. Anchor the band at about shoulder height on a rack or sturdy frame.
2. Stand facing the anchor and hold a handle in each hand with palms facing each other.
3. Step back until the band is taut with your arms straight in front at shoulder height.
4. Keep your upper arms level and still as the movement comes only from the elbows.
5. Curl the handles toward your chin by bending your elbows, palms still facing each other.
6. Keep your torso upright without leaning back to pull.
7. Extend your elbows under control until your arms are straight again.

## Common mistakes

- Turning it into a row
- Leaning back to start reps
- Turning the palms up
- Letting elbows drop during the curl
- Cutting off the bottom range

## Form cues

- Keep upper arms still
- Keep a neutral grip
- Curl toward your chin
- Keep torso quiet
- Fully extend each rep

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-curl/), [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/)
- **Dumbbells**: [Dumbbell Hammer Drag Curl](https://seto.fit/exercises/dumbbell-hammer-drag-curl/), [Incline Dumbbell Hammer Curl](https://seto.fit/exercises/incline-dumbbell-hammer-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)
- **Barbell**: [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/), [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/) — Beginner
- **This exercise: High Resistance Band Hammer Curl — Beginner**
- Harder: [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the High Resistance Band Hammer Curl work?

Primary: Biceps 9/10, Forearms 7/10. Also works: Front delts 3/10, Rear delts 3/10.

### Which joints does the High Resistance Band Hammer Curl load?

Elbow: low, Wrist: low.

### When should I do the High Resistance Band Hammer Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the High Resistance Band Hammer Curl?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the High Resistance Band Hammer Curl?

Machine: Ski Erg Biceps Curl, Alternating Machine Biceps Curl. Dumbbells: Dumbbell Hammer Drag Curl, Incline Dumbbell Hammer Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Barbell: Single Arm Barbell Curl, Landmine Concentration Curl.

### What is an easier version of the High Resistance Band Hammer Curl?

Alternating Resistance Band Curl (Beginner).

### What is a harder version of the High Resistance Band Hammer Curl?

Resistance Band Zottman Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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