FitnessAIBand hammer curl
Home › Exercises › Biceps › Band hammer curl
How to do it
Curl con agarre neutro (pulgares arriba) sobre la banda. Incide en el braquial y el braquiorradial, que dan grosor al brazo.
Muscles worked
Mainly biceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.4 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Swinging the body and letting the elbows drift forward, turning the curl into a shoulder movement.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
More Isolation exercises
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Frequently asked questions
What muscles does Band hammer curl work?
Band hammer curl mainly works the biceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Band hammer curl should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for biceps to your level (about 10–20 sets per muscle per week).
Is Band hammer curl good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow biceps.
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