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Exercise band Hammer curls

  • Stability & Strength
  • Easy
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This is an instructional video to correctly demonstrate Exercise band Hammer curls, which is a great home based resistance band exercise for the Brachioradialis more than Biceps.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for strength or endurance of the Brachioradialis
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. Get about 1 metre of exercise band and stand on the centre of the band with both feet together
  4. Take hold of the ends of the exercise band with each hand
  5. Make sure that the slack is taken up with the band by your side when you are stood up
  6. Your hands should be in a thumb side up position throughout
  7. Now set your posture by squeezing your shoulder blades down and back.
  8. Next, bend the elbows simultaneously as far as the band tension allows
  9. Once you reach the top point, then slowly return to the start position and repeat
  10. Choose a resistance band that is high for strengthening and is low for endurance.
  11. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  12. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  13. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  14. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

Related Exercises

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  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
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