Area Targeted: Biceps

Hammer Curls With Resistance Bands are super effective for building size and strength in your Biceps and Brachioradialis (Forearms). The Neutral grip can also feel better, as it is easier on your wrists. The pros always mix this exercise in with their arm work for a reason. You should too!


Follow the instructions below to perform this exercise:


Anchor: Not required

Bands: Attach a closed ankle strap to each end of the band(s) and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside.

Body Positioning: Stand on the band(s) hips width apart and stand up straight. Keep your back straight, head straight, chest up and stomach tight. Start with your your arms straight down, elbows tight to your sides, and palms facing in.


Pull the ankle straps or handles up, and bend your arms until your hands are at chest height.


1. Keep your elbows stationary at your sides, do not let them move.