Exercise Library
Pullisolation

RESISTANCE BAND HAMMER CURL

Custom Training: Resistance Band Hammer Curl. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Stand securely on the band and keep palms facing inward during the curl.

  2. 2

    Bend the elbows to curl the resistance without moving the upper arms unnecessarily.

  3. 3

    Lower until the elbows are comfortably extended, keeping control.

THE STANDARD

Custom Training: Resistance Band Hammer Curl. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep wrists steady and avoid swinging the torso.Record the band and anchor setup consistently. Enter a load only if its resistance is known; do not invent a kilogram value.

COMMON MISTAKES

  • Moving the elbows or hips to lift a weight that is too heavy.

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Dumbbell Bicep Curl

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Lateral Raise

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Dumbbell Tricep Extension

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300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Resistance Band