Band Hammer Curl

forearms, brachialis, bicepsResistance Band

An isolation exercise that strengthens the biceps, brachialis, and forearm muscles. A neutral grip with palms facing each other relieves wrist strain, while the band keeps constant tension through the entire motion.

How to do it

1Stand on the middle of the band with feet shoulder-width apart and grab the handles or ends with both hands.

2Stand tall, drop your shoulders, pin your elbows to your sides, and face your palms toward each other.

3Exhale and curl your hands toward your shoulders, keeping your forearms parallel.

4Keep your elbows locked in place—don't let them drift forward as you lift.

5Inhale and slowly lower your hands back down, keeping slight tension on the band at the bottom.

Common mistakes

Swinging your torso back to cheat the weight up, taking tension off the biceps and loading the lower back.

Flaring your elbows forward, shifting the focus to your front delts.

Bending or breaking your wrists at the top, putting unnecessary stress on the wrist joints.

Breathing

Exhale as you curl the band up, and inhale smoothly as you lower your hands back down.

Make it harder or easier

To make it easier, step on the band with just one foot.

To make it harder, grip lower on the band or hold a brief pause at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.