Arms · Resistance Band
Resistance Band Hammer Curl
How to do the resistance band 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
- Curl
- Mechanic
- Isolation
How to do it
Step on a resistance band and grip both ends with a neutral grip. Curl the band upward, keeping palms facing each other.
- 1Feel your biceps and forearms working as you curl the band with a neutral grip
- 2Keep elbows at your sides and squeeze at the top
- 3Control the band's resistance on the way down
Common mistakes
- Avoid using your back or shoulders; isolate the curl
- Don't let wrists bend
- Avoid letting the band slack; maintain tension
Muscles worked
The resistance band hammer curl mainly works the biceps and forearms.
- BicepsPrimary
- ForearmsPrimary
- Front DeltsMinor
Kovo programs the resistance band 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 barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
- How to do the cable reverse curl
Last reviewed April 2026.