Arms · Resistance Band
Band Incline Alternate Hammer Curl
How to do the band incline alternate hammer curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit back against an incline bench with a resistance band anchored below and a handle in each hand, arms hanging and palms facing each other. Curl one handle up with a neutral grip, lower it under control, then curl the other, alternating arms. Keep your elbows back and fixed throughout.
- 1Each bicep and forearm working one side at a time
- 2A stretch at the bottom of every rep from the incline
- 3Your elbows staying back, only one arm moving at a time
Common mistakes
- Letting your elbow swing forward as you curl
- Twisting your torso to drive the working arm
- Letting the resting side's band go fully slack
Muscles worked
The band incline alternate hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the band incline alternate hammer curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.