Resistance Band Hammer Curls Easy Guide To Strong And Toned Arms

Are you tired of struggling to build impressive biceps without access to a gym or heavy weights? When it comes to arm workouts, resistance band hammer curls could be a game changer, but many people are unsure how to perform them correctly, leading to lackluster results. It’s not your fault, though – resistance bands can be intimidating, and hammer curls are a lesser-known exercise. Luckily, you don’t need a fully equipped gym to achieve defined biceps. This blog post will provide you with all the information you need to perform resistance band hammer curls safely and effectively, giving you the sculpted arms of your dreams.

Resistance Band Hammer Curls Summary

Graphic image of a fit woman performing alternate cable triceps extensions.

Resistance Band Hammer Curls Instructions

  • To setup the hammer curls hold the resistance band handles in your hands and lay the band on the floor. Next step on the band with both feet, with your feet nearly touching.
  • While maintaining your body erect and your hands at your side and ensure the bands are tight.
  • Hammer curls are distinct in that the handle position is similar to that of swinging a hammer.
  • Now, execute curls by bending your arms at the elbows and curling your arms up with your biceps.
  • Squeeze your bicep at the top.
  • Finally, lower your hands back down always maintaining your hands in the hammer position.
  • Repeat these curls for 8-12 reps.

Video Tutorial

How to Do a Hammer Curl | Female Bodybuilding

Resistance Band Hammer Curls Muscles

Target (Agonist)

  • Brachioradialis


Dynamic Stabilizers

  • None


  • DeltoidAnterior
  • Extensor Carpi Radialis
  • Flexor Carpi Radialis
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the resistance band hammer curls exercise highlighted in red and the rest in blue.

Benefits of Resistance Band Hammer Curls

The Resistance Band Hammer Curls exercise is an excellent way to target the Brachioradialis muscle. This muscle is responsible for flexing the forearm and bending the elbow, and performing Resistance Band Hammer Curls regularly can help to strengthen it. As an added bonus, this exercise also works the biceps and triceps, making it a great full-body exercise that can be done in a short amount of time. Additionally, using a resistance band to perform this exercise allows for an increased range of motion and intensity, helping to build more muscle and burn more calories.

Tips for Performing Resistance Band Hammer Curls

If you’d like to attain the most beneficial gains, abide by these simple and easy tips. Furthermore, if you would like to minimize the chance of injuries, abide by these tips.

  • Make sure The Bands Are Firm. Before beginning, the exercise make sure that the bands are not loose.
  • Do The Appropriate Amount Of Sets Utilizing Rest. Your goal, to begin with, ought to be to do 3 sets to near failure. In reality, you can build up to 5 sets. If your muscle tissue isn’t tired at the end of 3 – 5, something ought to change. Initally, you can increase the resistance to make each rep harder. Second, you can cut down on the rest time in between each set.
  • Make Use Of A Mirror To Check Your Form. You may well think you are a little vain looking in a mirror whenever you are exercising, but you are not checking yourself out, you are insuring your technique is quality.
  • Slow Every Repetition Down For Superior Gains. When you increase the time under tension you are working your muscles longer and they will respond by gaining toned muscles. You can accomplish this without increasing the resistance by slowing down you reps roughly 4 – 6 seconds contraction and pause then 4 – 6 seconds relaxing.

Benefits and Tips Video

The ONLY WAY You Should Be Doing Banded Bicep Curls

Frequent Mistakes To Avoid

You must keep from doing these fairly typical mistakes to ensure fine form and reaching your goals. Also

  • Don’t have uneven resistance one each band or you will train both sides differently.
  • Don’t Allow Yourself To Cheat. In most cases, cheating is utilizing momentum as a substitute for the strength of your target muscle tissue. Sometimes, some cheating on your final rep can be great to overload your muscle, but not for more than a small number of reps.

Find More Resistance Band Exercises Here

Variations and Complementary Exercises

In order to work the same muscles as Resistance Band Hammer Curls and mix up your routine, try incorporating some of the following variations, complementary, or alternative exercises.

Concentration Curl

Graphic image of Concentration Curl.

The Concentration Curl is an excellent alternative or complementary exercise to the Resistance Band Hammer Curl. This exercise targets the biceps and requires the lifter to sit on a bench or chair and hold a dumbbell in one hand. The lifter then curls the weight up towards their shoulder, keeping their elbow tucked into their side throughout the motion. This exercise can be performed with either one arm at a time or with both arms simultaneously. Concentration Curls can help to add variety to your workout while still targeting the same muscle group as the Resistance Band Hammer Curl.

Reverse Grip Cable Curls

Graphic image of Reverse Grip Cable Curls.

Reverse Grip Cable Curls are an effective complementary or alternative exercise to Resistance Band Hammer Curls. They involve holding a cable handle with an overhand grip and curling the weight towards your shoulder. This exercise emphasizes the brachioradialis, a muscle in the forearm, while also targeting the biceps. Reverse Grip Cable Curls allow for greater range of motion than Resistance Band Hammer Curls and can be done with heavier weight, allowing for better muscle growth and strength.

Rope Cable Hammer Curl

Graphic image of Rope Cable Hammer Curl.

The Rope Cable Hammer Curl is a great complementary or alternative exercise to the Resistance Band Hammer Curl. It targets the same muscles but with a different resistance, and it also allows for greater range of motion and control. This exercise is done by standing in front of a cable machine and gripping the rope attachment with both hands. With your palms facing up, curl the rope towards your shoulders and squeeze your biceps at the top of the movement. Slowly lower the rope back down and repeat for the desired number of reps. The Rope Cable Hammer Curl will help you develop stronger and more defined arms, making it an excellent exercise to add to your routine.

Check Out These Top Resistance Band Exercises

Resistance Band One Arm Bicep Curls

Graphic image of Resistance Band One Arm Bicep Curls.

Resistance Band One Arm Bicep Curls are an excellent alternative or complementary exercise to Resistance Band Hammer Curls. This exercise works the same muscles as Hammer Curls, but instead of using two arms to curl the band, only one arm is used. To do this exercise, stand with your feet shoulder-width apart and hold the band in one hand with your arm straight. Then, curl the band up towards your shoulder and slowly lower it back down. This exercise is great for targeting both the bicep and forearm muscles, and it can be done anywhere with a resistance band.

Cable Straight Bar Curls

Graphic image of Cable Straight Bar Curls.

Cable Straight Bar Curls are an effective alternative or complementary exercise to Resistance Band Hammer Curls. This exercise involves gripping a straight bar attached to a cable machine and curling it up to the chest. The tension on the cable increases as the bar is pulled up, providing an intense workout for the biceps. This exercise helps to increase strength and size of the biceps muscles, making it an ideal choice for those looking to build up their arms. Additionally, the constant tension from the cable helps to prevent momentum from taking over, forcing the muscles to do more of the work.

Resistance Band Reverse Grip Curls

Graphic image of Resistance Band Reverse Grip Curls.

Resistance Band Reverse Grip Curls are a complementary or alternative exercise to Resistance Band Hammer Curls. This exercise works the same muscles as Hammer Curls, but in a different way. It involves gripping the band with the palms facing down, then curling the band up towards the shoulders. This exercise helps to strengthen the biceps and forearms while also engaging the core. It is an excellent exercise for those who want to add more variety and intensity to their workout routine.

Find More Arms Exercises Here

Opposing Complementary Exercises

Stretching the opposing muscles is key to avoiding any muscular imbalances. To further enhance the benefits of the Resistance Band Hammer Curls, it is important to include exercises that target the opposing muscle groups. Here are some exercises that do just that:

Resistance Band Tricep Kickbacks

Graphic image of Resistance Band Tricep Kickbacks.

Resistance Band Tricep Kickbacks are an excellent complement to Resistance Band Hammer Curls as they target the opposing muscle group, the triceps. This exercise works the triceps by isolating the muscle and engaging it in a kickback motion against the resistance of the band. Resistance Band Tricep Kickbacks also help to strengthen the arms and shoulders, which is important for maintaining good posture and balance. Furthermore, since the triceps are opposing the biceps, this exercise helps to keep the muscles in balance and ensure that the arms stay strong and healthy.

Resistance Band Push Downs

Graphic image of Resistance Band Push Downs.

Resistance Band Push Downs work the opposing muscle group to Resistance Band Hammer Curls, which target the biceps. This exercise is performed by standing with your feet shoulder-width apart, holding the resistance band with both hands in an overhand grip. Keeping your elbows close to your body and your back straight, push the band down until your arms are extended, then slowly return to the starting position. The primary muscles used for this exercise are the triceps, which are the opposite of the biceps used for Resistance Band Hammer Curls. Resistance Band Push Downs are a great way to increase upper body strength and give your arms a complete workout.

Resistance Band Overhead Triceps Extensions

Graphic image of Resistance Band Overhead Triceps Extensions.

Resistance Band Overhead Triceps Extensions are a great way to complement Resistance Band Hammer Curls. The triceps are the opposing muscle group to the biceps which are targeted during Hammer Curls. This exercise strengthens the triceps by having the user stand with their feet hip-width apart and holding the band in both hands behind their head, extending the arms until straight and then slowly returning to the start position. This helps to ensure that the biceps and triceps are balanced, allowing for greater strength and stability.

Revamp Your Arm Workout with Resistance Band Hammer Curls

If you’re looking for a way to switch up your arm workout and challenge your muscles in new ways, resistance band hammer curls might be just what you need. By using resistance bands instead of traditional weights, you engage more stabilizing muscles during the movement, leading to a more well-rounded and effective workout. Plus, the versatility of resistance bands makes it easy to modify and adjust the level of resistance for your individual needs and goals. Give resistance band hammer curls a try and see how your arms respond to this new challenge.

References: Wikipedia | | | Comprehensive List of Arms Resistance Band Exercises

Pin image for resistance band hammer curls post. With an image of a woman performing the exercise on Top and a graphic of the exercise on the Bottom.

Join Us On Social Media

Copyright © 2008 - | Privacy | MuscleMagFitness Powered By |