How to do the Band Hammer Curl
Stand on the middle of the band and grab the ends with your palms facing each other.
Keep your elbows close to your sides.
Curl your hands toward your shoulders, keeping your wrists neutral.
Lower slowly, controlling the band's resistance.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Band Hammer Curl doesn’t suit your gym or your joints.
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