Band Standing Hammer Curl
- Zielmuskel
- Brachioradialis
- Synergistenmuskeln
- Biceps Brachii, Brachialis
- Equipment
- Band
- Körperregion
- Upper Arms
- Typ
- Strength
The band standing hammer curl is a standing resistance-band arm exercise that primarily targets the brachioradialis, the forearm muscle that runs along the thumb side of your arm, with strong assistance from the biceps brachii and brachialis. You stand on the band and curl the handles with a neutral, palms-facing grip throughout, making it a convenient, joint-friendly way to build forearm and elbow-flexor strength at home or in the gym.
Band Standing Hammer Curl: So führst du sie aus
- 1Stand on the middle of the band with your feet about shoulder-width apart, holding a handle in each hand.
- 2Let your arms hang straight down at your sides with your palms facing each other in a neutral (hammer) grip.
- 3Pull your shoulders back, brace your core, and keep your elbows pinned close to your torso.
- 4Curl both handles up toward your shoulders by bending at the elbows, keeping the neutral grip the whole way.
- 5Squeeze your forearms and biceps at the top, keeping your wrists straight and your upper arms still.
- 6Lower the handles under control back to the starting position, resisting the band's pull.
- 7Complete your reps, then step off the band carefully to release the tension.
Technik-Tipps
- Keep your palms facing each other from start to finish — the neutral grip is what shifts the work onto the brachioradialis and forearm.
- Stand on more of the band or widen your stance to increase resistance, and use a thinner band or less foot coverage to make it easier.
- Move slowly on the way down; the lowering (eccentric) phase is where the band stays loaded and builds strength.
- Keep your elbows fixed at your sides so the movement comes purely from the elbow joint, not from swinging your arms.
Häufige Fehler
- Rotating the palms upward during the curl, which turns it into a standard curl and takes tension off the brachioradialis.
- Letting the elbows drift forward or flare out, which recruits the shoulders and reduces the load on the target muscles.
- Using body english or leaning back to fling the handles up, which removes tension from the forearms and risks straining the lower back.
- Letting the band snap the arms back down instead of controlling the descent, which wastes the most productive part of the rep.
Häufig gestellte Fragen
What muscles does the band standing hammer curl work?
It primarily works the brachioradialis (the forearm muscle on the thumb side), with the biceps brachii and brachialis assisting. The neutral grip emphasizes the forearm more than a standard curl does.
What is the difference between a hammer curl and a regular curl?
A hammer curl uses a neutral grip with the palms facing each other, which targets the brachioradialis and brachialis more, while a regular curl uses a palms-up grip that places more emphasis on the biceps brachii.
Is the band standing hammer curl good for beginners?
Yes. The band provides smooth, adjustable resistance and the neutral grip is easy on the wrists and elbows, so it is a beginner-friendly way to build arm and forearm strength.
How do I make the band hammer curl harder or easier?
Stand on more of the band, widen your stance, or use a thicker band to increase resistance. To make it easier, use a lighter band or stand on less of it so there is less tension at the top.
How many sets and reps should I do?
For building arm and forearm endurance and size with a band, 2–4 sets of 12–20 reps works well. Choose a band tension that makes the last few reps challenging while keeping a strict neutral grip.
