Biceps
Band Hammer Curl
The Band Hammer Curl is a strength exercise with a resistance band for your biceps. Share of the load in the Zulta muscle model: brachialis 35%, biceps (long head) 22% and brachioradialis 20%.
Also known as: resistance band hammer curl
How to do it
- Stand on the middle of a resistance band with the feet hip-width.
- Hold one end or handle in each hand with the palms facing each other.
- Stand tall with the arms straight and the elbows at your sides.
- Curl both hands up toward the shoulders, keeping the thumbs pointing up.
- Lower slowly against the band until the arms are straight.
Tips
- Widen the stance on the band for more tension, narrow it for less.
- Control the lowering, the band pulls hardest at the top.
Common mistakes
- Letting the band snap the arms back down.
- Rotating the palms up so it stops being a hammer curl.
Muscles worked by the Band Hammer Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A neutral grip takes the biceps out of its strongest position, so brachialis and brachioradialis take a larger share of elbow flexion.
Band Hammer Curl alternatives
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Band Hammer Curl work?
Mainly the brachialis. The biceps (long head) and brachioradialis assist.
Is the Band Hammer Curl good for beginners?
Yes. The Band Hammer Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Hammer Curl?
For example the Cable Hammer Curl, Cable Rope Hammer Curl and Hammer Curl. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
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