Standing Hammer Curl With Resistance Bands (Anchor)

Exercise / Biceps


The Standing Hammer Curl is a great exercise for targeting the biceps and building that popular “pump” that people love! Not only that, but it’s a great exercise for strengthening the arm, shoulder, and back muscles. All of these muscles are essential for a strong, healthy upper body. Playing sports? Having a baby? Just need a boost of energy? A strong upper body will help you get more accomplished in your daily life.


How to perform the exercise


  • Anchor: Attach the Resistance Toning tube with handles or Resistance band(s) against the door with the door anchor at the bottom.
  • Bands: If you use Toning Resistance Tube with handles : Grip the Tube with the half round holder( below handle) with both hands, anchor the tube using your feet, your fingers should be inside the holder, thumb on the outside like a fist grip, facing towards body, If you use resistance Tube: Attach a closed ankle strap to each end of the band(s) and grip the ankle strap with each hand. Your fingers should be inside the loop, and thumb on the outside, like a fist grip.

Body Position:

  • Grip an ankle strap or the holder of the handle in each hand.
  • Stand with your back to the door with your desirable distance about 4-5 feet away from the door.
  • Keeping back straight, head upright, chest up and bend slightly forward from waist and ankle.
  • Start from your arms in straight line, arms close to your body, palms facing forward, thumbs outside.


  • Pull the ankle strap or holder of the handles forward and up, contract by bending your arms until hands are at Chest height, while keeping elbows stationary tight to your body.

Exercise Tips

  • Position elbows fixed  your side of your body, do not allow them move forward or back when you perform your exercise/task.

Exercise Benefits

Like the bicep curl, Resistance band hammer curl targets the biceps muscle yet will also involve other muscles in the arm. By gripping the resistance bands differently at the holder, you are now engaging other muscles that will be strengthened along with. The brachioradialis is one of the primary muscles that are utilized while performing this exercise. This muscle races from the wrist, connects the inside portion of the elbow and continues into the upper arm bone. Another muscle used is the brachialis which also runs across the elbow yet is much smaller in size. This one is used as an important stabilizer during this exercise. This is a good variation to add to your upper body resistance training program.. For sure,  Biceps Hammer Curls With Dumbbells are good but it doesn’t match with Line of movement to Line of resistance hence doesn’t make that impactful. Band hammer curls are better! Since bands provide more tension right from the beginning of your reps you will get the right amount of resistance throughout the movement. It is also a classic isolation workout. Advantage of using door anchor allows you to take heavier resistance bands, leaning forward creates extra angle which allows more range of motion and extra stretch to the brachioradialis and the brachialis head of biceps muscles.