Videos
Instructions
- Anchor the resistance band securely under your foot.
- Hold the band with one hand in a neutral grip (thumbs facing up).
- Keep your arm close to your torso and curl the band upward.
- Pause briefly at the top of the movement.
- Lower the band in a controlled motion to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical Tips
- Avoid swinging or using momentum.
- Keep your elbow fixed throughout the movement.
- Maintain a neutral wrist position to reduce strain.
Breathing Tips
- Exhale as you curl the band upward.
- Inhale as you lower the band back to the starting position.
Medical restrictions
- Avoid if recovering from elbow or wrist injuries.
- Not recommended for individuals with severe shoulder impingement.
The Band Single Arm Hammer Curl is a unilateral resistance exercise designed to target the biceps using a neutral grip. By isolating one arm at a time and employing an elastic band for resistance, this movement enhances muscular symmetry, increases biceps endurance, and improves grip strength. It is an excellent alternative for individuals seeking low-impact, joint-friendly training options, especially in home or travel settings where traditional gym equipment may not be available. This variation emphasizes the long head of the biceps along with the brachialis and brachioradialis, helping to develop upper arm thickness and forearm involvement. The elastic resistance provides variable tension, challenging the muscle more at the top of the movement where contraction is maximal. Ideal for beginners to intermediates, the exercise can be scaled by adjusting the band's resistance level. Whether part of an arm-focused day or included in a full-body workout, this exercise offers functional strength development and can assist in correcting muscle imbalances over time.
What muscles do I work with a single arm resistance band hammer curl?
This exercise mainly targets the biceps, especially the long head, while also engaging the brachialis and brachioradialis for added arm and forearm development.
Can I do band hammer curls without a gym?
Yes, resistance band hammer curls are ideal for home workouts as they require minimal space and equipment, making them perfect for training without a gym.
Is a hammer curl with bands effective for building muscle?
Yes, hammer curls with bands provide effective muscle-building resistance through tension, especially when performed with proper form and progressive overload.
Should I train one arm at a time with bands?
Training one arm at a time helps correct muscle imbalances and ensures both sides receive equal focus and effort, which is beneficial for symmetry and strength.
How do I make single arm band curls more challenging?
You can increase difficulty by using a thicker resistance band, slowing down the eccentric phase, or increasing the number of reps and sets.