Band hammer curls are an effective exercise you can perform at home to strengthen your grip, forearms, and biceps. The objective is to grab a resistance band, keep your wrists neutral (facing your thighs), and curl repeatedly.

A notable benefit of the hammer curl is that you can train with more weight and develop your brachioradialis and biceps muscles more evenly. Another advantage is that you can achieve a stronger contraction at the top, thanks to the increasing resistance as the band lengthens.

We recommend including the resistance band hammer curl near the end of your workouts, doing 15 to 30 slow and controlled repetitions per set.

Level of Exercise: Beginner

How to do a Hammer Curl with a Resistance Band 

1. Take a looped or open-ended resistance band, step over the middle, bend forward, and grab both ends.
2. Stand tall with your arms straight and wrists neutral to assume the starting position.
3. Take a breath and slowly lift the resistance band. 
4. Go up until your wrists are slightly higher than your elbows and hold the top position for a moment. Keep your elbows steady and to your sides.
5. Lower your hands slowly, keeping the tension on your forearms and biceps.
6. Extend your arms fully as you exhale.
7. Take another breath and repeat.

What muscles does the band hammer curl activate?

The primary target muscles of band hammer curls is the biceps, which cover our upper arms’ front and produces elbow flexion (bending) (1). As we curl, our biceps produce much of the force needed to complete the repetition. Similarly, the brachialis, which lies underneath the bicep, contributes to elbow flexion (2).

Our brachioradialis is also involved in the band hammer curl (3). The muscle covers the top of our forearms and assists the bicep and brachialis with elbow flexion.

Tips on Band for a Hammer Curl

The most important tip for effective band hammer curls is to find the correct tension, which might require some experimenting. Your band should provide resistance from the start, progressively increasing near the top. A mistake is picking a strong band that offers no resistance at the bottom but prevents you from reaching the top position because of too much tension. Open-ended and looped bands can work so long as the tension is proper.

Another tip for the exercise is to complete each repetition slowly and without using momentum to finish each rep. Doing so is vital for keeping the tension on your biceps and forearms, forcing them to grow.

The third tip is to keep your elbows steady and to your sides from start to finish. That way, you can do each repetition with a full range of motion, forcing the correct muscles to do all the work.

Variations and Modifications of the Band Hammer Curl

1. Dumbbell Hammer Curl

Dumbbell hammer curls are a popular gym exercise that offers many of the same benefits as a band curl. The primary difference between the two is that you’re using dumbbells instead of a band, which provides greater flexibility for adjusting the resistance.

2. Pause Band Hammer Curl

The pause band hammer curl is an excellent variation for those looking to make the exercise more challenging and improve their mind-muscle connection. Instead of curling and extending your arms immediately, you have to pause at the top.

Mistakes to Avoid

Using Momentum

A common mistake with band hammer curls is using momentum. For example, you extend your arms, begin to curl and jerk your arms to stretch the band enough and complete the repetition. Instead, you should do reps slowly and with reasonable control.

Allowing Your Elbows to Travel Back and Forth

The second mistake is having your elbows travel forward when performing a curl and back as you extend your arms. Doing so makes the movement more accessible, but it prevents you from keeping the tension on your biceps and forearms. Instead, you should anchor your elbows to your sides and not move them back and forth.

Similar Exercises to the Band Hammer Curl

Bicep Curl (Dumbbell)

Dumbbell curls are an excellent exercise that strengthens your biceps (4). Unlike hammer curls, your wrists end in a supinated position at the top, which allows you to put all of the tension on the bicep.

Bicep Curl (Cable)

The cable curl is another excellent variation that strengthens your biceps. Cable curls keep constant tension on your biceps, forcing them to grow more effectively.

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Not everyone can (or wants to) deadlift a barbell. For example, some people don’t have access to a barbell because they are training at home. Luckily, deadlifts with a band are a practical alternative for everyone who wants to do the exercise but doesn’t have access to much equipment. 

Deadlifts with a band train the same muscles through a similar range of motion, build strength, and improve your athletic performance. The best part is that you can do the exercise anywhere, so long as you have a band.

Deadlifting strengthens your back, develops your hip extensors (glutes and hamstrings), builds your quadriceps, and improves overall stability and strength. As a result, your athletic abilities improve, and everyday tasks become more accessible.

The deadlift is a highly technical exercise, so we recommend doing it earlier in your workouts to prevent poor technique due to fatigue.

How to do a Deadlift with a Band

1. Take a long resistance band with handles and step over it with both feet. Your feet should be about hip-width apart.
2. Grab both handles evenly and stand tall. There should be a fair amount of tension in the resistance band.
3. Bring your shoulders back, direct your gaze forward, and engage your abs and glutes.
4. Take a breath and begin to lower your torso by bringing your butt back while keeping your shoulders back and spine in a neutral position. Your head should be in line with your torso.
5. Once you’ve lowered yourself a bit, also begin to bend your knees to get yourself to the bottom position.
6. Deadlift with the resistance band by extending your hips forward and simultaneously straightening your knees. Keep your back in a neutral position.
7. Once you’re standing straight, take another breath and repeat.

What muscles does ​​a deadlift with a band activate?

The primary muscle groups that work during a deadlift are the glutes and hamstrings (1). Both muscle groups produce hip extension, which occurs as we deadlift. Our glutes are the primary muscle group that works, and our hamstrings assist and contribute to knee stability.

Similarly, the quadriceps play a role during a deadlift (1). The muscle group covers the front of our thighs, producing knee extension, allowing us to stand up during a deadlift (2). 

The entire back musculature also works during a deadlift (1). Many muscles (including the trapezius, erector spinae, infraspinatus, and rhomboids) flex isometrically, providing torso stability. Our latissimus dorsi play a more active role because they help us bring our arms to our torso as we stand up during a deadlift.

The entire midsection (rectus abdominis, transverse abdominis, and obliques) also activates during deadlifts to provide stability. 

Tips on Proper Form when Performing a Deadlift with a Resistance Band

Using proper technique when deadlifting is important for two reasons. First, it keeps your spine in a healthy position, reducing the risk of injuries. Second, it allows you to activate the correct muscles and get the most out of every repetition. 

A vital tip to keep in mind for deadlifts with a band is finding the correct tension level. You have to step over a band, grab it, and feel some tension at the bottom. As you deadlift, the tension should increase enough to provide a challenge near the top of every repetition.

Maintaining tension through your midsection is also essential, as doing so allows you to stay stable, produce more force, and train with greater resistance. Take a deep breath and brace your abs before every repetition.

Deadlifting from the correct position is also important for engaging the right muscles. Your hips should be slightly lower than your shoulders, with your knees bent to some degree. Don’t start repetitions with straight legs, and avoid squatting off the bottom by having your hips too low at the start.

Variations and Modifications of the Deadlift with a Band

1. Romanian Band Deadlift

The Romanian band deadlift is a fantastic exercise for emphasizing your hamstrings, the muscles covering the back of your thighs (3). Unlike standard deadlifts, Romanian deadlifts start from the top position. You must hinge at the hip and lean your torso forward as you keep your knees almost straight.

2. Sumo Band Deadlift

The sumo band deadlift is a variation where you assume a much wider stance. Due to the position, sumo deadlifts allow more knee flexion and a more upright torso, resulting in less hip extension. As such, sumo deadlifts more effectively emphasize your quadriceps and adductors (inner thigh muscles) (4).

3. Pause Band Deadlift

Pause band deadlifts are a variation you can perform to improve your strength off the bottom and increase muscle activation in your hamstrings, glutes, and back. The objective is to initiate the deadlift variation but pause for a second or two and then complete the repetition.

Mistakes to Avoid

One of the most common mistakes with deadlifts is rounding your lower back. Doing so can place unnecessary stress on your spine, increasing the risk of injuries. Avoid the mistake by bringing your shoulders back as you set up for the deadlift. You can also film some of your sets or look at yourself in the mirror to ensure a neutral spine.

The second common error with deadlifts is an incorrect hip position. Trainees often position their hips too high or too low. The elevated hip position turns the exercise into a stiff-legged deadlift, shifting the emphasis on your hamstrings. In contrast, a low hip position emphasizes your quadriceps by turning the deadlift into a squat. The ideal hip height is to set up as you maintain a slight bend in your knees, and your hips should be slightly lower than your shoulders. 

The third significant mistake to avoid is not using a full range of motion. A deadlift starts at the ground and ends there, but too many trainees shorten the range of motion, only doing the middle part. A shorter range of motion makes each repetition less effective and prevents you from training your glutes, hamstrings, and quadriceps effectively. Take your time to set up correctly, extend your hips at the top, and end each repetition near the floor.

Similar Exercises to the Deadlift with a Band

Rack Pull

Rack pulls are a modified deadlift. The goal is to elevate a barbell on a rack or blocks and pull from an elevated position. Doing so is beneficial for emphasizing your back without putting much stress on your legs. 

Glute Bridge

Like deadlifts with a band, the glute bridge is an effective exercise that strengthens your hamstrings, glutes, and lower back (5). The goal is to lie on the floor, bend your knees, and plant your feet on the floor. Once in position, extend your hips to the ceiling as you contract your posterior muscles.

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