Lying Hammer Curl With Resistance Bands (Arms Up)

Exercise / Biceps


The Lying Hammer Curl With Resistance Bands is a great exercise for your biceps. It works your biceps, forearms, shoulders, chest, back, and abs, and it allows you to work your biceps at any time. Most importantly, it’s a great move for people who are having trouble getting their biceps bigger.


How to perform the exercise


  • Anchor: Attach the anchor to the top of the door.
  • Bands: Attach each end of the band to a handle.

Body Position:

  • Lay on the floor with your knees bent and your feet flat on the floor, toes touching the door.
  • Straighten your arms and aim them in the direction of the door anchor, palms facing in.


  • Bend your arms until the handles are by your face.

Exercise Tips

  • Keep your upper arm parallel with the floor throughout the movement.

Exercise Benefits

One of the best ways to work your Biceps Muscles is to do lying Hammer Curls with a top anchor point. The lying down position allows you to concentrate and isolate your Bis by stabilising the rest of your body. The higher the anchor point, the longer the band is stretched, resulting in more resistance at the start of your reps.