How to do the Band Hammer Curl
Step by step
- Stand on the middle of a band and hold an end in each hand, palms facing each other.
- Keep your elbows tucked at your sides with a neutral (thumbs-up) grip.
- Curl your hands up toward your shoulders against the band's tension.
- Squeeze at the top without letting your elbows drift forward.
- Lower your hands back down slowly, keeping tension the whole way.
The thing people get wrong
Keep the palms facing each other the whole rep and do not swing your body. Let the band resistance, not momentum, do the work.
Coaching cue
Lower all the way to straight arms before you start the next rep.
Muscles worked
- Primary: Biceps
- Secondary: Forearms
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.