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Band Hammer Curl

Toned arms, forearms

Coach's Tips

It's a workout that creates biceps muscles volume. It's a workout that can develop the outer and forearm muscles of the biceps!

How to

Starting Position

1. Make sure to keep your elbows close to your body throughout the movement. 2. Don't swing the band up with momentum. 3. Don't lock your elbows at the top of the movement. 4. Stop the exercise if you experience any pain.

Proper Form

1. Keeping your upper arms stationary, exhale and curl the band up towards your shoulders. 2. Keep your wrists straight and make sure your elbows stay tucked in close to your body. 3. Squeeze your biceps at the top of the movement, then inhale and slowly lower the band back to the starting position.

Breathing Technique

1. Exhale as you curl the band up. 2. Inhale as you lower the band back to the starting position.


1. Stand with your feet shoulder-width apart, with a slight bend in the knees. 2. Hold a resistance band with both hands, palms facing forward. 3. Place your hands at hip-level, keeping your arms close to your body.

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