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Band Incline Hammer Curl

Step by step instructions, muscle activation and variants for the Band Incline Hammer Curl.

MediumBiceps

About this exercise

The Band Incline Hammer Curl is a biceps exercise performed seated on an incline bench with a resistance band and a neutral (thumbs-up) grip. The incline position allows the arms to hang behind the torso, providing a longer range of motion and a deeper stretch on the biceps at the bottom.

How to Perform

  • Set an adjustable bench to a moderate incline (45–60°) and anchor the resistance band under the bench feet or beneath the seat
  • Sit back on the bench and hold one end of the band in each hand with palms facing each other, arms hanging fully extended
  • Keeping your upper arms stationary, curl both hands upward toward your shoulders
  • Maintain a neutral grip (thumbs pointing up) throughout the movement
  • Squeeze the biceps at the top and pause briefly
  • Slowly lower your arms back to full extension

Muscle Activation

Primary
Biceps
Secondary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the Band Incline Hammer Curl

The Band Incline Hammer Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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