{"id":4290,"date":"2022-03-10T21:30:02","date_gmt":"2022-03-10T20:30:02","guid":{"rendered":"https:\/\/www.hevyapp.com\/?post_type=exercises&p=4290"},"modified":"2025-05-29T12:20:34","modified_gmt":"2025-05-29T10:20:34","slug":"hammer-curl-resistance-band","status":"publish","type":"exercises","link":"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/","title":{"rendered":"Hammer Curl (Resistance Band): How-to, Tips & More"},"content":{"rendered":"\n

Advantage of the Resistance Band Hammer Curl <\/h2>\n\n\n\n

Band hammer curls are an effective exercise you can perform at home to strengthen your grip, forearms, and biceps. The objective is to grab a resistance band, keep your wrists neutral (facing your thighs), and curl repeatedly.<\/p>\n\n\n\n

A notable benefit of the hammer curl is that you can train with more weight and develop your brachioradialis and biceps muscles more evenly. Another advantage is that you can achieve a stronger contraction at the top, thanks to the increasing resistance as the band lengthens.<\/p>\n\n\n\n

We recommend including the resistance band hammer curl near the end of your workouts, doing 15 to 30 slow and controlled repetitions per set.<\/p>\n\n\n\n

Level of Exercise: Beginner<\/h3>\n\n\n\n

How to do a Hammer Curl With a Resistance Band\u00a0<\/h2>\n\n\n\n
\"\"\/<\/figure><\/div>\n\n\n\n
  1. Take a looped or open-ended resistance band, step over the middle, bend forward, and grab both ends.<\/li>
  2. Stand tall with your arms straight and wrists neutral to assume the starting position.<\/li>
  3. Take a breath and slowly lift the resistance band. <\/li>
  4. Go up until your wrists are slightly higher than your elbows and hold the top position for a moment. Keep your elbows steady and to your sides.<\/li>
  5. Lower your hands slowly, keeping the tension on your forearms and biceps.<\/li>
  6. Extend your arms fully as you exhale.<\/li>
  7. Take another breath and repeat.<\/li><\/ol>\n\n\n\n

    Band Hammer Curl Muscles Worked<\/h2>\n\n\n\n

    The primary target muscles of band hammer curls is the biceps, which cover our upper arms’ front and produces elbow flexion (bending) (1). As we curl, our biceps produce much of the force needed to complete the repetition. Similarly, the brachialis, which lies underneath the bicep, contributes to elbow flexion (2).<\/p>\n\n\n\n

    Our brachioradialis is also involved in the band hammer curl (3). The muscle covers the top of our forearms and assists the bicep and brachialis with elbow flexion.<\/p>\n\n\n\n

    Tips on Band for a Hammer Curl<\/h2>\n\n\n\n

    The most important tip for effective band hammer curls is to find the correct tension, which might require some experimenting. Your band should provide resistance from the start, progressively increasing near the top. <\/p>\n\n\n\n

    A mistake is picking a strong band that offers no resistance at the bottom, but prevents you from reaching the top position because of too much tension. Open-ended and looped bands can work so long as the tension is proper.<\/p>\n\n\n\n

    Another tip for the exercise is to complete each repetition slowly and without using momentum to finish each rep. Doing so is vital for keeping the tension on your biceps and forearms, forcing them to grow.<\/p>\n\n\n\n

    The third tip is to keep your elbows steady and to your sides from start to finish. That way, you can do each repetition with a full range of motion, forcing the correct muscles to do all the work.<\/p>\n\n\n\n

    Variations and Modifications of the Band Hammer Curl<\/h2>\n\n\n\n

    1. Dumbbell Hammer Curl<\/h3>\n\n\n\n
    \"man<\/figure>\n\n\n\n

    Dumbbell hammer curls <\/a>are a popular gym exercise that offers many of the same benefits as a band curl. The primary difference between the two is that you\u2019re using dumbbells instead of a band, which provides greater flexibility for adjusting the resistance.<\/p>\n\n\n\n

    2. Pause Band Hammer Curl<\/h3>\n\n\n\n

    The pause band hammer curl is an excellent variation for those looking to make the exercise more challenging and improve their mind-muscle connection. Instead of curling and extending your arms immediately, you have to pause at the top.<\/p>\n\n\n\n

    Mistakes to Avoid<\/h2>\n\n\n\n

    Using Momentum<\/h3>\n\n\n\n

    A common mistake with band hammer curls is relying too heavily on momentum. For example, you extend your arms, begin to curl and jerk your arms to stretch the band enough, and complete the repetition. Instead, you should do reps slowly and with reasonable control.<\/p>\n\n\n\n

    Allowing Your Elbows to Travel Back and Forth<\/h3>\n\n\n\n

    The second mistake is having your elbows travel forward when performing a curl and back as you extend your arms. Doing so makes the movement more accessible, but it prevents you from keeping the tension on your biceps and forearms. Instead, you should anchor your elbows to your sides and not move them back and forth.<\/p>\n\n\n\n

    Similar Exercises to the Band Hammer Curl<\/h2>\n\n\n\n

    Bicep Curl (Dumbbell)<\/h3>\n\n\n\n
    \"Bicep<\/figure>\n\n\n\n

    Dumbbell curls<\/a> are an excellent exercise that strengthens your biceps (4). Unlike hammer curls, your wrists end in a supinated position at the top, which allows you to put all of the tension on the bicep.<\/p>\n\n\n\n

    Bicep Curl (Cable)<\/h3>\n\n\n\n

    The cable curl is another excellent variation that strengthens your biceps. Cable curls keep constant tension on your biceps, forcing them to grow more effectively.<\/p>\n","protected":false},"author":6,"featured_media":4297,"menu_order":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_mi_skip_tracking":false},"equipment":[112],"muscle":[106],"exercise_type":[120],"yoast_head":"\nHammer Curl (Resistance Band): How-to, Tips & More<\/title>\n<meta name=\"description\" content=\"Hammer Curl with a Resistance Band: Find out the advantages of using a resistance band for hammer curls and tips on proper form!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hammer Curl (Resistance Band): How-to, Tips & More\" \/>\n<meta property=\"og:description\" content=\"Hammer Curl with a Resistance Band: Find out the advantages of using a resistance band for hammer curls and tips on proper form!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/\" \/>\n<meta property=\"og:site_name\" content=\"Hevy - #1 Workout Tracker & Planner Gym Log App\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/facebook.com\/hevyapp\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-29T10:20:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/hammer-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"628\" \/>\n\t<meta property=\"og:image:height\" content=\"327\" \/>\n<meta property=\"fb:app_id\" content=\"796148157495272\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hevyapp\" \/>\n<meta name=\"twitter:site\" content=\"@hevyapp\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\">\n\t<meta name=\"twitter:data1\" content=\"Philip Stefanov\">\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\">\n\t<meta name=\"twitter:data2\" content=\"3 minutes\">\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.hevyapp.com\/#organization\",\"name\":\"Hevy - Workout Tracker & Planner Gym Log App\",\"url\":\"https:\/\/www.hevyapp.com\/\",\"sameAs\":[\"http:\/\/facebook.com\/hevyapp\",\"https:\/\/www.instagram.com\/hevyapp\/\",\"https:\/\/www.linkedin.com\/company\/hevyapp\/\",\"https:\/\/www.youtube.com\/channel\/UCazg0zjE5lGC6LYn-RLhrTA\",\"https:\/\/www.pinterest.com\/hevyapp\/\",\"https:\/\/twitter.com\/hevyapp\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.hevyapp.com\/#logo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/2019\/06\/Icon1024_Android-e1762519952669.png\",\"width\":800,\"height\":800,\"caption\":\"Hevy - Workout Tracker & Planner Gym Log App\"},\"image\":{\"@id\":\"https:\/\/www.hevyapp.com\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.hevyapp.com\/#website\",\"url\":\"https:\/\/www.hevyapp.com\/\",\"name\":\"Hevy - #1 Workout Tracker & Planner Gym Log App\",\"description\":\"#1 Workout Tracker on iOS and Android\",\"publisher\":{\"@id\":\"https:\/\/www.hevyapp.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"https:\/\/www.hevyapp.com\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/hammer-1.png\",\"width\":628,\"height\":327,\"caption\":\"women hammer curls resistance band\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/#webpage\",\"url\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/\",\"name\":\"Hammer Curl (Resistance Band): How-to, Tips & More\",\"isPartOf\":{\"@id\":\"https:\/\/www.hevyapp.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/#primaryimage\"},\"datePublished\":\"2022-03-10T20:30:02+00:00\",\"dateModified\":\"2025-05-29T10:20:34+00:00\",\"description\":\"Hammer Curl with a Resistance Band: Find out the advantages of using a resistance band for hammer curls and tips on proper form!\",\"breadcrumb\":{\"@id\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"item\":{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.hevyapp.com\/\",\"url\":\"https:\/\/www.hevyapp.com\/\",\"name\":\"Home\"}},{\"@type\":\"ListItem\",\"position\":2,\"item\":{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.hevyapp.com\/exercises\/\",\"url\":\"https:\/\/www.hevyapp.com\/exercises\/\",\"name\":\"Exercises\"}},{\"@type\":\"ListItem\",\"position\":3,\"item\":{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.hevyapp.com\/muscle\/biceps\/\",\"url\":\"https:\/\/www.hevyapp.com\/muscle\/biceps\/\",\"name\":\"Biceps\"}},{\"@type\":\"ListItem\",\"position\":4,\"item\":{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/\",\"url\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/\",\"name\":\"Hammer Curl (Resistance Band): How-to, Tips & More\"}}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/#webpage\"},\"author\":{\"@id\":\"https:\/\/www.hevyapp.com\/#\/schema\/person\/fe9c386a83647f58a0c6d3295028721b\"},\"headline\":\"Hammer Curl (Resistance Band): How-to, Tips & More\",\"datePublished\":\"2022-03-10T20:30:02+00:00\",\"dateModified\":\"2025-05-29T10:20:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/#webpage\"},\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.hevyapp.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/#primaryimage\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.hevyapp.com\/exercises\/hammer-curl-resistance-band\/#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.hevyapp.com\/#\/schema\/person\/fe9c386a83647f58a0c6d3295028721b\",\"name\":\"Philip Stefanov\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.hevyapp.com\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/phillip.jpg\",\"caption\":\"Philip Stefanov\"},\"description\":\"I'm Philip, I'm a certified personal trainer and strength training coach with a passion for writing! I write about optimizing the performance of strength training and hypertrophy to thousands of readers around the world, focusing primarily on sharing research based and scientific learnings. I'm the founder and Head Coach of Thinking Lifter, where we coach athletes to become the best version of themselves. When I'm not writing, you can find me training for weightlifting competitions! Get in touch with me at philip@hevyapp.com or reach out to me on Twitter @hevyapp\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","_links":{"self":[{"href":"https:\/\/www.hevyapp.com\/wp-json\/wp\/v2\/exercises\/4290"}],"collection":[{"href":"https:\/\/www.hevyapp.com\/wp-json\/wp\/v2\/exercises"}],"about":[{"href":"https:\/\/www.hevyapp.com\/wp-json\/wp\/v2\/types\/exercises"}],"author":[{"embeddable":true,"href":"https:\/\/www.hevyapp.com\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hevyapp.com\/wp-json\/wp\/v2\/comments?post=4290"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hevyapp.com\/wp-json\/wp\/v2\/media\/4297"}],"wp:attachment":[{"href":"https:\/\/www.hevyapp.com\/wp-json\/wp\/v2\/media?parent=4290"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/www.hevyapp.com\/wp-json\/wp\/v2\/equipment?post=4290"},{"taxonomy":"muscle","embeddable":true,"href":"https:\/\/www.hevyapp.com\/wp-json\/wp\/v2\/muscle?post=4290"},{"taxonomy":"exercise_type","embeddable":true,"href":"https:\/\/www.hevyapp.com\/wp-json\/wp\/v2\/exercise_type?post=4290"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}