# Incline Resistance Band Hammer Curl

A hammer curl done seated on an incline bench, with a resistance band looped around the bench base. Trains the biceps and forearms from a stretched start with the arms hanging behind the torso.

- Beginner · Isolation
- Equipment: Resistance bands, Adjustable bench
- HD video: https://media.seto.fit/exercises/band-incline-hammer-curl/video/female.mp4
- HTML: https://seto.fit/exercises/incline-resistance-band-hammer-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 6/10
- Front delts: 3/10

## How to do the Incline Resistance Band Hammer Curl

1. Sit back on the incline bench, band looped around its base.
2. Let your arms hang, palms facing each other.
3. Curl the handles up, keeping your upper arms still.
4. Lower slowly until your arms are fully extended.

### Full technique — 6 steps

1. Loop a resistance band around the base of an incline bench and take a handle in each hand.
2. Sit back with your back and head against the incline bench and your feet flat on the floor.
3. Let your arms hang straight down with your palms facing each other.
4. Curl the handles toward your shoulders by bending your elbows, keeping your upper arms still.
5. Keep your palms facing each other through the whole rep.
6. Lower the handles until your elbows are fully extended while keeping tension on the band.

## Common mistakes

- Letting shoulders roll forward
- Letting elbows drift forward
- Cutting off the stretched bottom
- Bending the wrist through the curl

## Form cues

- Keep a neutral grip
- Keep upper arms still
- Let arms hang fully
- Don't roll shoulders forward
- Reach full elbow extension

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 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.

- **Dumbbells**: [Dumbbell Two-Hand Hammer Curl](https://seto.fit/exercises/dumbbell-waiter-curl/), [Goblet Curl](https://seto.fit/exercises/goblet-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/)
- **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/)

## 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: Incline 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 Incline Resistance Band Hammer Curl work?

Primary: Biceps 9/10. Also works: Forearms 6/10, Front delts 3/10.

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

Shoulder: low, Elbow: low.

### When should I do the Incline 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 Incline Resistance Band Hammer Curl?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

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

Dumbbells: Dumbbell Two-Hand Hammer Curl, Goblet Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Barbell: Single Arm Barbell Curl, Landmine Concentration Curl. Machine: Ski Erg Biceps Curl, Alternating Machine Biceps Curl.

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

Alternating Resistance Band Curl (Beginner).

### What is a harder version of the Incline 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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