Arms · Resistance Band
Band Standing Hammer Curl
How to do the band standing 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
Stand on the middle of a resistance band and hold both ends with a neutral grip, palms facing each other. Keep your elbows pinned at your sides and curl the band up, then lower under control while keeping tension on the band.
- 1Biceps and forearms working as you curl with a neutral grip
- 2Elbows staying tight to your sides through the curl
- 3Constant band tension on the way down
Common mistakes
- Swinging your back or shoulders to lift the band
- Letting your wrists bend out of a neutral line
- Letting the band go slack at the bottom
Muscles worked
The band standing hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the band standing 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.