Area Targeted: Biceps

Sick of the typical Biceps Exercises? Try the Standing Hammer Curl With Tube Bands from an external anchor point. The position of your body for this exercise will enable you to get an amazing Biceps Stretch, which is optimal and essential for muscle activity and growth.


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 each end of the band(s) to an ankle strap.

Body Positioning: Now grip an ankle strap or handle in each hand and stand with your back to the door, 3 to 4 feet away from the door. Keep your back straight, head straight, chest up and bend slightly forward at your waist. Start with your arms inline and tight to your body, palms facing in.


Pull the ankle straps for handles forward and up, bending your arms until your hands are at Chest height


1. Keep your elbows stationary at your side, do not let them move forward or back as you bend your arm.