Band Hammer Curl

The banded hammer curl targets the biceps and brachialis while also engaging the forearms, helping build thicker, stronger arms with constant tension throughout the movement. How to Perform: Stand on the middle of a resistance band with feet shoulder-width apart. Hold the ends of the band with your palms facing each other (neutral grip). Keeping your elbows close to your sides, curl your hands upward toward your shoulders. Squeeze at the top, then slowly lower back down under control. Key Focus Points: Keep palms facing each other the entire time Elbows stay pinned to your sides Control both the lift and the lowering Stand tall with chest up and core engaged Squeeze the biceps at the top Common Mistakes to Avoid: Letting elbows drift forward Using momentum or swinging your body Cutting the range of motion short Letting the band snap back down Leaning back to finish the rep