Resistance-Band Hammer Curl

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Place the center of the resistance band under your feet.

2. Grip the Band:
- Hold one handle of the resistance band in each hand. Your palms should be facing your body (neutral grip).

3. 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.

4. 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.

5. Peak Contraction:
- At the top of the movement, pause for a moment to feel the contraction in your biceps.

6. Lowering Phase:
- Slowly lower the handles back to the starting position, fully extending your arms while maintaining control over the resistance band.

7. Repetitions:
- Perform 8 to 12 repetitions in a controlled manner for 2 to 3 sets.

8. 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.