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Band Incline Hammer Curl

Strengthen your biceps with Band Incline Hammer Curls! This exercise isolates and builds muscle with controlled resistance.

The Band Incline Hammer Curl mainly works the biceps, with help from the forearms. You'll need: incline bench or resistance bands.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Incline Bench
Incline Bench
Resistance Bands
Resistance Bands

Band Incline Hammer Curl Muscles Worked

Primary

Biceps (biceps brachii)

Secondary

Side Biceps (brachialis); Forearm Flexor (brachioradialis); Inner Forearm (wrist flexors)

Band Incline Hammer Curl Variations and Alternatives

How to do the Band Incline Hammer Curl

  1. Secure one end of the resistance band under a bench set to a 45 to 60-degree incline, and hold the other end with one hand.

  2. Sit back on the incline bench with your chest up and shoulder blades retracted.

  3. Place your arm holding the band in a hammer grip position (thumb facing upward) with your arm fully extended and hanging down.

  4. Curl the band toward your shoulder while keeping your elbows stationary and pinned at your sides.

  5. Squeeze your bicep at the top of the curl and hold the contraction for a moment.

  6. Slowly return to the starting position while controlling the resistance band's tension.

  7. Perform the desired number of repetitions and then switch arms.

Ensure to maintain a controlled motion throughout the exercise without using momentum or bouncing at the bottom of the movement. Adjust the band tension to match your strength level.

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Band Incline Hammer Curl FAQs

What muscles does the Band Incline Hammer Curl work?

The Band Incline Hammer Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.

What equipment do you need for the Band Incline Hammer Curl?

Incline bench or resistance bands.

What workout day should the Band Incline Hammer Curl go on?

It belongs on pull day in a push/pull/legs routine.

What are some Band Incline Hammer Curl variations and alternatives?

Similar exercises include the Band 45-Degree Bicep Curl, Band Single-Arm 45-Degree Bicep Curl, Band Concentration Curl and Band Across-Chest Bicep Curl.

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