Stand and perform a neutral-grip curl with a resistance band, bending the elbow to work the biceps through controlled elbow flexion.
How to do the Hammer Curl (Band)#
- Stand with the band anchored under the middle of your feet and hold the handles at your sides with palms facing each other.
- Keep your upper arms steady at your sides and bend the elbows to raise the hands toward your shoulders.
- Hold briefly at the top and contract the biceps.
- Lower the handles back to the start in a slow, controlled motion and repeat for the desired reps.
Muscles worked#
Common mistakes#
- Using body momentum or swinging the torso to lift the band.
- Allowing the elbows to drift forward or away from the sides.
- Bending or rotating the wrists instead of keeping a neutral grip.
- Lowering the band too quickly and losing muscle tension.
