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Get Lifted: Resistance Band Hammer Curls

I like to mix up my strength training and substitute a resistance band for hand weights. The changing tension in the band as you lift and lower your arms make for a nice challenge. This move really works your biceps, forearms, and shoulders.

To read how to use the exercise band to pump up your biceps


  • Grip one handle in each hand and step both feet on the middle of the band. Separate your feet so they're hips-width distance apart. Check to make sure there's an equal amount of band on both sides.
  • Keep your abs engaged, your spine straight, and your shoulders back. Begin with your arms by your sides and your thumbs pointing away from you. Now bend your elbows and slowly raise your hands up toward your shoulders. Slowly reverse the motion and lower your hands back down.
  • Do two to three sets of 12 to 15 reps.
Join The Conversation
bevybev bevybev 6 years
would be nice if you could print out the exercises.
Spectra Spectra 9 years
Are these done using the 6 foot bands? Just curious...I have some that are 4 foot and some that are 6 foot and it looks like these are done with the 6' length.
elizabee123 elizabee123 9 years
Hey Fit! I recently bought resistance bands, and love that you posted this. Could you post some resistance band excercises that work the legs and core too??? THANKS!
bellaressa bellaressa 9 years
I just bought some RB thanks for info.
Renees3 Renees3 9 years
I love resistance bands, I mostly use them for these and for shoulder fly thingys. They work great
seven7 seven7 9 years
I've been considering doing workouts with resistance bands, and I even went and bought some. Now that I have them though, I have no idea which one to use for what. It seems I got 3 different resistant level bands, and I've not used them because I really don't want to use the wrong one and make my workout inefficient or possibly hurt something. I know, it's a stupid reason, but really Fit, can you do a post on resistance bands sometime?
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