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Forearms · Resistance Bands

Hammer Curl (Band)

An isolation movement that trains your forearms, done with a resistance band. Your biceps help out.

EquipmentResistance Bands
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Hammer Curl (Band) muscles worked, front viewHammer Curl (Band) muscles worked, back view
ForearmsPrimaryBicepsSecondary

How to do it

  1. Stand with your feet shoulder-width apart, anchoring the resistance band under the middle of both feet. Make sure the band is secure.
  2. Grasp the ends of the band with a neutral grip (palms facing each other), allowing your arms to hang straight down by your sides.
  3. Keep your elbows close to your torso and exhale as you curl the band upwards, bringing your hands towards your shoulders. Focus on squeezing your forearms and biceps.
  4. Continue to curl until your forearms are almost vertical.
  5. Inhale as you slowly lower your hands back to the starting position in a controlled manner, resisting the pull of the band.

More forearm exercises

Behind the Back Curl (Cable)Cable Wrist CurlDead HangFarmer's Walk
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