Hammer Curl (Band)

A bicep isolation exercise performed with a resistance band using a neutral (hammer) grip, targeting the biceps and brachialis muscles.

Instructions

1. Stand on the center of a resistance band with feet shoulder-width apart.
2. Grasp both ends of the band with a neutral grip (thumbs pointing forward), hands at your sides.
3. Keep your elbows stationary at your sides throughout the movement.
4. Curl both hands upward, bending at the elbows until your forearms nearly touch your biceps.
5. Squeeze the biceps at the top of the movement, then lower with control back to the starting position.
6. Maintain tension in the band and repeat for the desired number of reps.

Tips

• Keep your elbows locked against your torso; movement at the elbows reduces bicep activation.
• Control the descent to maximize time under tension and muscle engagement.
• Use a grip width that feels natural; slightly wider than hip-width is typical.
• Keep your core engaged and avoid excessive arching of the lower back.
• The neutral grip reduces stress on the wrists and engages the brachialis more than a standard curl.
• For increased difficulty, use a thicker band or double up the band resistance.