Hammer curl with elastic band

Exercise overview

Primary muscle group: Arms

Exercise type: Bands

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 16

Description: Set Up: Take a looped or open-ended resistance band and place it on the floor. Step over the middle of the band with your feet hip-width apart. Starting Position: Bend forward at the hips and grab both ends of the band with your arms straight. Stand up tall with your wrists neutral. Initial Movement: Inhale and slowly lift the resistance band, keeping your arms straight. Raise until your wrists are slightly higher than your elbows. Hold: Hold the top position briefly while keeping your elbows steady and close to your sides. Lower: Exhale and slowly lower your hands, maintaining tension on your forearms and biceps. Full Extension: Fully extend your arms as you complete the movement. Repeat: Take another breath and repeat the exercise for the desired number of repetitions.

Exercise ID: 00119

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Posture: Stand with your feet shoulder-width apart and keep your torso upright. Avoid leaning back or swinging your body to ensure the focus remains on your biceps and forearms.
Controlled Movements: Perform the curls slowly and with control. Avoid using momentum to lift the band. This ensures that the muscle fibers are being worked effectively.
Full Range of Motion: Make sure to fully extend your arms at the bottom of the movement and bring your hands all the way up to shoulder level at the top. This promotes complete muscle engagement.
Elbow Position: Keep your elbows close to your torso and stationary throughout the exercise. Movement should occur at your elbows, not your shoulders, to target the biceps and brachialis muscles effectively.
Breathing Technique: Inhale as you lower the band back to the starting position, and exhale as you curl the band up. Proper breathing helps maintain your rhythm and supports muscle performance.
Band Tension: Adjust the resistance of the elastic band to suit your strength level. A band that is too easy or too hard can compromise form and effectiveness.
Grip Consistency: Use a neutral grip (palms facing each other) and keep it steady. Consistent grip ensures balanced muscular development in both arms.
Warm-Up: Start with a light warm-up set to prepare your muscles and joints for the exercise. This reduces the risk of injury and improves performance.
Focus on Muscle Contraction: Concentrate on squeezing your biceps at the top of the movement to maximize muscle engagement.
Progress Gradually: Increase the resistance of the band gradually over time as your strength improves. This progressive overload will help in muscle growth and endurance

Exercise overview

Exercise tips and tricks

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