Banded Hammer Curls

Exercise Description
Main Target Muscles	Biceps
Secondary Target Muscles	Forearms
Workout Type	Strength
Gym Gear	Bands
Fitness Level	Beginner
Compound/Isolated	Isolation
Power Move	Pull

Target Muscle: Biceps

Banded Hammer Curls Overview

Hammer curls with resistance bands are a great way to build strength in your arms. By using a resistance band, you can increase the amount of resistance your muscles have to work against, leading to better results. Additionally, hammer curls with resistance bands are a great way to add variety to your workout routine.

How to Do

• Loop the resistance band under your feet.
• Hold the band in your hands with your palm facing each other.
• Slowly bend your elbows and curl the band up towards your shoulders without moving your upper arms.
• Make sure your palms keep facing each other throughout the exercise.
• Pause at the top of the movement for a second. Then, return to the initial position.
• Repeat for the desired number of reps.

Exercise Tips

• Use a band with the appropriate level of resistance. If the band is too light, you won’t get an effective workout. If it’s too heavy, you might not be able to do the exercise in proper form.
• Keep your upper arms stationary and only move your forearms. This will ensure that you work the correct muscles.
• Don’t swing your arms as you curl the band. This takes tension off of your biceps and puts it on your shoulders.
• Use a slow and controlled motion. Avoid using momentum to curl the band. This will make the exercise easier and take away from its effectiveness.