Muscles targeted by the hammer curl with resistance band: Brachialis (under the biceps)
Why do this exercise?
The hammer grip curl (also called neutral grip curl) is extremely effective for gaining volume and strength in the biceps, but also the forearms.
Often, the neutral grip of this biceps exercise is more enjoyable because it puts less stress on the wrists. Bodybuilders often add this type of movement to their workouts because it increases the volume of the brachialis muscle, the one under the biceps. The impression of volume of the arms is therefore reinforced since you will bring out your biceps.
Moreover, if like me, you often suffer from elbow tendonitis, this practice will allow you to continue training without difficulty.
You absolutely have to try it!
Table of Contents
Instructions for hammer curl with rubber band
Be sure to follow these instructions to do this exercise the right way:
Door anchor: Not required
Elastic bands : attach an ankle strap closed in a loop at each end of the resistance band and hold one in each hand, keeping a neutral position, as if holding the handle of a hammer. Your fingers should be on the inside of the loop and your thumb on the outside. It is also possible to do this exercise by directly grabbing the tips of the latex tube as you will see in the video below.
Body position: Stand about hip-width apart from the headband and stand up straight. Keep your back straight, head straight, chest up, and stomach tight. Start with arms straight, elbows tight at the side, and palms facing inward.
Pull the ankle straps up and bend your arms until your hands are level with your chest. Keep the biceps contracted at the end of the movement for 2 seconds before returning to the starting position.
Sets and reps
Do 3 sets of 12/10/8 repetitions, increasing the resistance with each set if possible. For example, if you manage to do 12 repetitions with the 20 lbs elastic, go to 30 ls for the series of 10, then to 40 lbs for the series of 8.
Keep your elbows stationary and glued to the body on each side. Never cheat the move. If the resistance band is too hard for you, take an easier band until you can get your sets right.
Bicep hammer curl with rubber band video
As you can see on this video from 3 different angles, I grabbed the ends of the resistance band directly to do my sets:
The great advantage of this method is that you can easily switch from one resistance to another without taking any rest time. This is particularly interesting when you want to finish the biceps at the end of the session.
This allows me, for example, to go directly from the 30-pound tube to the 20-pound tube, then to the 10-pound tube to do a longer series that will burn the biceps.
Equipment used for this biceps exercise:
Personally, today I use elastic bands from the French brands SmartWorkout and GJElements. They are the best that exist for reasons that I have already exposed in several articles.
If you are not equipped, I recommend one of the 2 elastic band kits from the European brand SmartWorkout. Not only are they attractively priced, but you get free access to 3 workout programs and videos. In addition, you get 10 % discount with my links. Here's what's included in the Elite Pack:
- 7 natural latex 100 % tubes, which can provide up to 120 kg of resistance;
- 1 bar with integrated fasteners for attaching rubber bands;
- 2 non-slip silicone handles for a better grip;
- 2 neoprene padded ankle straps;
- 1 thick easy to install door anchor;
- 4 unbreakable stainless steel carabiners;
- 1 compact bag to carry the kit anywhere;
- 3 free weight training programs included (Express, SmartGains, Strong & Beautiful);
- 1 user guide.
You can also purchase the SmartWorkout Pro package which includes exactly the same items except for the bar (click on the link to learn more).
If you're the type to only order from Amazon, be very careful because all the cheap kits are good to throw away. The only ones I recommend on this site are here (table updated regularly):
Hammer Curl – Conclusion
Whether you do it with a dumbbell or a resistance band, this exercise is fabulous for thickening your arms and bringing out those biceps. You must reserve it for the end of your session.
And you, what do you think of curl in neutral or hammer grip ? Have you integrated it into your bodybuilding sessions? Leave a comment below to talk about it or ask your questions. THANK YOU !
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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API