Hammer Curl

Exercise Information

Exercise Name:	Hammer Curl
Resistance Band Type:	A resistance band with handles
Equipment Required:
Body Parts Exercised:	Arms

Exercise Procedure

Exercise Start Position

1. In a standing position with your feet shoulder-width apart, place the mid-point of the resistance band under both feet and hold the ends with your hands outside of your thighs, i.e. with your palms facing inward.
2. Maintain the natural curve in your lower back.
3. There should be some tension in the resistance band at this starting position.

Exercise End Position

1. In a standing position with your arms bent in front of your body with your palms facing each other. Maintain the natural curve in your lower back.

Action

1. Curl your arms up whilst keeping your elbows by your side and palms facing each other. Maintain the natural curve in your lower back. This can be assisted by keeping your core engaged.
2. Your head should be kept in a position in line with your body, i.e. not tilting forward.
3. Then, return to the start position and repeat.

Modification Options

1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
2. To further increase the intensity, this exercise may also be performed with one arm at a time, i.e. with both ends of the resistance band in the one hand.

Technique Tips

• Breathe out as you lift your arms and breathe in as you lower your arms.
• Perform the exercise slowly. Aim for 4-6 seconds per repetition.

Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Hammer Curl Demonstration Video