Resistance-Band Hammer Curl

1. Starting Position:

   • Stand with your feet shoulder-width apart.

   • Place the center of the resistance band under your feet.

2. Grip the Band:

   • Hold one handle of the resistance band in each hand. Your palms should be facing your body (neutral grip).

3. Body Positioning:

   • Stand tall with your shoulders back and your core engaged.

   • Keep your elbows close to your torso and avoid moving them during the exercise.

4. Movement:

   • Begin the curl by bending your elbows and pulling the handles upward towards your shoulders.

   • Keep your palms facing each other throughout the motion.

5. Peak Contraction:

   • At the top of the movement, pause for a moment to feel the contraction in your biceps.

6. Lowering Phase:

   • Slowly lower the handles back to the starting position, fully extending your arms while maintaining control over the resistance band.

7. Repetitions:

   • Perform 8 to 12 repetitions in a controlled manner for 2 to 3 sets.

8. Breathing:

   • Inhale as you lower the band and exhale while curling it up.

Tips for Beginners:

• Start with a light resistance band to master the form before increasing resistance.

• Focus on controlled movements rather than speed to prevent injury and maximize effectiveness.

• Ensure your wrists remain straight during the curl to avoid strain.