# Resistance Band Hammer Curl

A standing band curl with a neutral grip, targeting the biceps, brachialis, and forearms. Useful for home training and arm work without dumbbells.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/hammer-curl-resistance-band-simultaneous/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-hammer-curl/

## Muscles worked

- Biceps: 8/10
- Forearms: 7/10
- Front delts: 3/10

## How to do the Resistance Band Hammer Curl

1. Stand on the band's middle with your feet about hip-width apart.
2. Hold the handles with palms facing each other, arms hanging down.
3. Pull the handles up toward your shoulders, palms still facing each other.
4. Slowly lower your arms back down, feeling the band's pull.

### Full technique — 6 steps

1. Stand on the middle of the band with feet about hip width apart.
2. Hold the handles with palms facing each other and arms hanging at your sides.
3. Set your torso tall, keep elbows close to your ribs, and start with slight band tension.
4. Curl both handles upward by bending the elbows without turning the palms up.
5. Raise until your forearms approach vertical and squeeze the biceps at the top.
6. Lower back down until your elbows are straight or nearly straight while keeping tension on the band.

## Common mistakes

- Turning the palms up
- Elbows drifting in front
- Rocking the torso backward
- Letting the band go slack
- Cutting off the bottom range

## Form cues

- Keep a neutral grip
- Start with band tension
- Elbows stay by sides
- Curl without shoulder swing

## How much to do

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

- **Dumbbells**: [Dumbbell Hammer Preacher Curl](https://seto.fit/exercises/dumbbell-hammer-preacher-curl/), [Dumbbell Hammer Spider Curl](https://seto.fit/exercises/dumbbell-hammer-spider-curl/)
- **Barbell**: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/), [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/)
- **Kettlebell**: [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/), [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/)
- **Cable machine**: [Cable Reverse Curl](https://seto.fit/exercises/cable-reverse-curl/), [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/)

## Where to start and where to go next

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

- **This exercise: Resistance Band Hammer Curl — Beginner**
- Harder: [High Resistance Band Hammer Curl](https://seto.fit/exercises/high-resistance-band-hammer-curl/) — Beginner
- Harder: [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/) — Beginner

## Quick answers

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

Primary: Biceps 8/10, Forearms 7/10. Also works: Front delts 3/10.

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

Elbow: low, Wrist: low.

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

Strength: 3–4 sets of 8–10 reps, rest 1 min 15 s, 2 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 15–25 reps, rest 45 s, 3–4 reps in reserve.

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

Dumbbells: Dumbbell Hammer Preacher Curl, Dumbbell Hammer Spider Curl. Barbell: Bent Over Barbell Curl, Single Arm Barbell Curl. Kettlebell: Single Arm Kettlebell Curl, Kettlebell Goblet Curl. Cable machine: Cable Reverse Curl, Single-Arm Cable Cross-Body Curl.

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

High Resistance Band Hammer Curl (Beginner), Resistance Band Zottman Curl (Beginner).

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

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