Hammer Curl (Resistance Band)
How to do it
Stand on the center of an anchored resistance band, holding a handle in each hand with palms facing each other at your sides. Curl both handles up toward your shoulders, then lower slowly under tension.
Setup
Stand evenly on the middle of the band and hold one handle at each side with palms facing inward. Match the band length, keep wrists straight, elbows tucked, and torso tall.
Where you should feel it
Through the biceps and thumb-side forearms with resistance increasing toward the top, while the core prevents sway. Control the return without letting the band snap.
When to use it
Use for portable neutral-grip curl volume, warm-ups, or higher-repetition finishers. Smooth sets of 12-20 reps suit the rising resistance.