Band Incline Hammer Curl

Muscles worked

Setup

1. Secure a resistance band under the rear legs of an incline bench or to a low anchor point behind the bench.
2. Set the bench to a 45-60 degree angle and sit with your back and head firmly against the pad.
3. Grasp the band handles with a neutral grip (palms facing each other) and arms fully extended toward the floor.
4. Position your feet flat on the ground to stabilize your torso.

How to do it

1. Exhale and curl the handles toward your shoulders while keeping your elbows pinned and stationary.
2. Squeeze your biceps and forearms at the top of the movement for a one-second pause.
3. Inhale and slowly lower the handles back to the starting position, resisting the pull of the band.
4. Maintain a controlled tempo, taking approximately two seconds for both the lifting and lowering phases.

Form checklist

• Keep your elbows pointed toward the floor; do not let them swing forward as you curl.
• Maintain a neutral wrist position throughout the entire range of motion.
• Ensure your shoulder blades stay retracted and against the bench pad.
• Avoid arching your lower back or lifting your hips off the seat.

Pro tips

• Focus on the stretch at the bottom of the rep to maximize the recruitment of the long head of the biceps.
• Imagine 'hammering' a nail into the ceiling with your thumbs to better engage the brachioradialis.
• Keep constant tension on the band by not allowing it to go slack at the bottom of the movement.

Make it harder

• Incorporate a 3-second slow eccentric (lowering) phase to increase time under tension.
• Pause for two seconds at the midpoint of the rep to challenge the brachialis isometrically.

Frequently asked

What muscles does the band incline hammer curl work?

The band incline hammer curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the band incline hammer curl?

The band incline hammer curl uses resistance band.

Is the band incline hammer curl good for beginners?

The band incline hammer curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps