How to do the Resistance Band Hammer Curl
- Stand on the band's middle with your feet about hip-width apart.
- Hold the handles with palms facing each other, arms hanging down.
- Pull the handles up toward your shoulders, palms still facing each other.
- Slowly lower your arms back down, feeling the band's pull.
Full technique — 6 steps
- Stand on the middle of the band with feet about hip width apart.
- Hold the handles with palms facing each other and arms hanging at your sides.
- Set your torso tall, keep elbows close to your ribs, and start with slight band tension.
- Curl both handles upward by bending the elbows without turning the palms up.
- Raise until your forearms approach vertical and squeeze the biceps at the top.
- 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
Compared with similar variants
| 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 |
| Elbow | low | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Resistance bands | 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 Hammer Preacher Curl Harder
- Dumbbell Hammer Spider Curl Harder
Barbell
- Bent Over Barbell Curl Harder
- Single Arm Barbell Curl Harder
Kettlebell
- Single Arm Kettlebell Curl Harder
- Kettlebell Goblet Curl Harder
Cable machine
- Cable Reverse Curl Harder
- Single-Arm Cable Cross-Body Curl Harder
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
- Harder High Resistance Band Hammer Curl
- Harder Resistance Band Zottman Curl
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).
