Hammer Curls
Hammer Curls
Equipment: Tube Resistance Band with Handles
Difficulty: Beginner
Target Muscles: Biceps brachii, brachialis, brachioradialis, forearms
How to Perform Hammer Curls
Step-by-Step Instructions:
- Stand on the center of the resistance band with both feet
- Hold a handle in each hand with palms facing each other (neutral grip)
- Stand with feet hip-width apart, knees slightly bent
- Keep your elbows close to your sides
- Engage your core and keep your shoulders back
- Curl both handles up toward your shoulders
- Keep your palms facing each other throughout
- Squeeze your biceps at the top of the movement
- Slowly lower the handles back to the starting position
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 10-12 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 3-4 sets of 15-20 reps
Form Tips:
- Keep your elbows stationary - don't let them move forward
- Maintain the neutral grip (palms facing each other) throughout
- Don't swing your body or use momentum
- Keep your wrists straight and strong
- Control both the lifting and lowering phases
- Keep tension in the band at all times
Common Mistakes to Avoid:
- Swinging your body to lift the weight
- Letting elbows drift forward or backward
- Not fully extending arms at the bottom
- Rotating your wrists during the movement
- Arching your back
- Rushing through the movement
Modifications:
- Easier: Stand with feet wider on the band for less resistance
- Harder: Single-arm curls, alternating arms, or slow tempo (3-4 seconds up and down)
Benefits:
- Builds biceps and forearm strength
- Targets brachialis for arm thickness
- Improves grip strength
- Joint-friendly arm exercise
- Functional for daily lifting tasks
- Balanced arm development