Banded Hammer Curl

Resistance-band variation: resistance increases as the band stretches and allows training with little equipment by adjusting anchor and starting tension.

• Isolation
• banda
• Beginner

How to do it

• Check the band and anchor before every set
• Start with enough tension to maintain resistance
• Control the return and do not let the band pull you back

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s with a neutral grip, lower for 2–3 s under control

Common mistakes

• Using a damaged band or unsafe anchor
• Shortening the range because end-range resistance is too high

Muscles worked

Primary

• Biceps
• Forearm

Alternatives

• Hammer Curl
• Biceps Curl (barbell/dumbbell)