Resistance-Band Hammer Curl
Bicep curls, anywhere! Build strength with the Resistance-Band Hammer Curl. Simple, effective, and targets those biceps with a neutral grip.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Stand with your feet shoulder-width apart.
Place the center of the resistance band under your feet.
Grip the Band:
Hold one handle of the resistance band in each hand. Your palms should be facing your body (neutral grip).
Body Positioning:
Stand tall with your shoulders back and your core engaged.
Keep your elbows close to your torso and avoid moving them during the exercise.
Movement:
Begin the curl by bending your elbows and pulling the handles upward towards your shoulders.
Keep your palms facing each other throughout the motion.
Peak Contraction:
At the top of the movement, pause for a moment to feel the contraction in your biceps.
Lowering Phase:
Slowly lower the handles back to the starting position, fully extending your arms while maintaining control over the resistance band.
Repetitions:
Perform 8 to 12 repetitions in a controlled manner for 2 to 3 sets.
Breathing:
Inhale as you lower the band and exhale while curling it up.
Tips for Beginners:
Start with a light resistance band to master the form before increasing resistance.
Focus on controlled movements rather than speed to prevent injury and maximize effectiveness.
Ensure your wrists remain straight during the curl to avoid strain.