How to do the Incline Resistance Band Hammer Curl
- Sit back on the incline bench, band looped around its base.
- Let your arms hang, palms facing each other.
- Curl the handles up, keeping your upper arms still.
- Lower slowly until your arms are fully extended.
Full technique — 6 steps
- Loop a resistance band around the base of an incline bench and take a handle in each hand.
- Sit back with your back and head against the incline bench and your feet flat on the floor.
- Let your arms hang straight down with your palms facing each other.
- Curl the handles toward your shoulders by bending your elbows, keeping your upper arms still.
- Keep your palms facing each other through the whole rep.
- 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
Compared with similar variants
| Incline Resistance Band Hammer Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Shoulder | low | — | — | — |
| Elbow | low | low | low | moderate |
| Equipment | Resistance bands, Adjustable bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Two-Hand Hammer Curl Same level
- Goblet Curl Same level
Kettlebell
- Single Arm Kettlebell Curl Same level
- Kettlebell Goblet Curl Same level
Barbell
- Single Arm Barbell Curl Harder
- Landmine Concentration Curl Same level
Machine
- Ski Erg Biceps Curl Same level
- Alternating Machine Biceps Curl Easier
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
- This exercise Incline Resistance Band Hammer Curl
- Harder Resistance Band Zottman Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Alternating Resistance Band Curl.
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).
