Band Hammer Curl: How-to, Tips & More
The Band Hammer Curl is a beginner isolation exercise for your brachialis. You do it with resistance band. It is a good fit when your goal is both strength and muscle growth.
Besides the brachialis, it also works your biceps and brachioradialis, so it fits well in a session that trains those muscles together.
Muscles worked
Brachialis
Primary
Biceps
Secondary
Brachioradialis
Secondary
How to do the Band Hammer Curl
- Stand on the middle of the band and hold a handle in each hand, palms facing in.
- Curl both handles to your shoulders, keeping your palms facing in.
- Squeeze at the top.
- Lower slowly until your arms are straight.
Band Hammer Curl tips
- Keep your elbows at your sides.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Band Hammer Curl alternatives
Alternating Hammer Curl
Brachialis
Cross Body Hammer Curl
Brachialis
Hammer Curl
Brachialis
Hammer Preacher Curl
Brachialis
More brachialis exercises
Alternating Dumbbell Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Curl
Barbell
Barbell Drag Curl
Barbell
Frequently asked questions
What muscles does the Band Hammer Curl work?
The Band Hammer Curl mainly works your brachialis, with help from your biceps and brachioradialis.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Hammer Curl good for beginners?
Yes. The Band Hammer Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Hammer Curl?
You need resistance band.
Add Band Hammer Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon