Alternating Band Incline Hammer Curl
Build bigger biceps with incline hammer curls from any location. All you need is a band!
The Alternating Band Incline Hammer Curl mainly works the biceps, with help from the forearms. You'll need: incline bench or resistance bands.
Required Equipment
Alternating Band Incline Hammer Curl Muscles Worked
Primary
Biceps (biceps brachii); Side Biceps (brachialis)
Secondary
Forearm Flexor (brachioradialis)
Alternating Band Incline Hammer Curl Variations and Alternatives
How to do the Alternating Band Incline Hammer Curl
Sit back on an incline bench with the backrest set to a comfortable angle (around 45-60 degrees).
Secure one end of the resistance band under the bench or your feet if no attachment point is available.
Grasp the other end of the band with one hand, ensuring your palm faces your body and your arm is extended towards the floor. This will be your starting position.
Without moving your upper arm, exhale and curl the hand upward to your shoulder in a hammer grip fashion, keeping your palm facing the same direction throughout the movement.
Squeeze your bicep at the top of the curl, then slowly lower the hand back to the starting position while inhaling.
Repeat for the desired number of repetitions before switching to the opposite arm.
Continue to alternate between arms for each set.
Note: Ensure that you maintain control of the band throughout the exercise to prevent it from snapping back quickly. Keep your movements smooth and controlled. Adjust the resistance of the band as needed to suit your strength level.
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Alternating Band Incline Hammer Curl FAQs
What muscles does the Alternating Band Incline Hammer Curl work?
The Alternating Band Incline Hammer Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii and brachialis.
What equipment do you need for the Alternating Band Incline Hammer Curl?
Incline bench or resistance bands.
What workout day should the Alternating Band Incline Hammer Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Band Incline Hammer Curl variations and alternatives?
Similar exercises include the Band Single-Arm 45-Degree Bicep Curl, Alternating Band Bicep Curl, Band Concentration Curl and Band Incline Bicep Curl.
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