Standing Hammer Curls With Resistance Bands

Exercise / Biceps


Standing Hammer Curls With Resistance Bands are super effective for building size and strength in your Biceps and Forearms. Hammer curls target the long head of the bicep and it is a relatively simple exercise that beginners can quickly master. When performed correctly, hammer curls can maximize your arm gains and help improve grip strength.


How to perform the exercise


  • Anchor: Not Required.
  • 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:

  • Stand on the band(s) hips width apart and stand up straight.
  • 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.