Area Targeted: Biceps

Lying Hammer Curls From a bottom door anchor is one of the best exercises that you can do to build your Biceps. Many people prefer Lying Curls because your body is stabilized, which ensures that you isolate the Biceps. This exercise is also great for people with Spine issues as it does not create Spinal Compression.


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.

Bands: Attach a closed ankle strap to each end of the elastic(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: Lay on your back with your feet flat on the floor (1 to 2 feet away from the door) and knees up. Your arms should straight and tight to your sides with palms facing in.


Pull the ankle straps or handles and bend your arms until your hands are right above your chest.


1. Keep your upper arms down on the floor during the entire movement.