The exercise banded curls primarily works the muscles Biceps and secondarily works the muscles Forearm.

Proper Position Anchor a resistance band under your feet, placed shoulder-width apart. Hold the handles or the band with a pronated grip (palms facing down). Keep your arms close to your body, elbows tucked in, and back straight. Slightly engage your core for stability. Movement Slowly curl your forearms toward your shoulders, keeping your elbows fixed and wrists straight. Squeeze your biceps at the top of the movement, then lower your arms slowly back to the starting position. Repeat the motion in a smooth and controlled manner. Breathing Inhale as you lower the band. Exhale as you curl your arms to contract your biceps.

Proper Position Anchor a resistance band under your feet, placed shoulder-width apart. Hold the handles or the band with a pronated grip (palms facing down). Keep your arms close to your body, elbows tucked in, and back straight. Slightly engage your core for stability. Movement Slowly curl your forearms toward your shoulders, keeping your elbows fixed and wrists straight. Squeeze your biceps at the top of the movement, then lower your arms slowly back to the starting position. Repeat the motion in a smooth and controlled manner. Breathing Inhale as you lower the band. Exhale as you curl your arms to contract your biceps.

The exercise variants are: seated hammer curl, reverse hammer curl straight bar, curl reverse bar ez, curl hammer rope, concentrated hammer curl on bench, alternating dumbbell hammer curl.

The equipment needed for the exercise banded curls is: Elastic.

Banded Curls - Exercise

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Hammer curl

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Instructions

Proper Position

Anchor a resistance band under your feet, placed shoulder-width apart.
Hold the handles or the band with a pronated grip (palms facing down).
Keep your arms close to your body, elbows tucked in, and back straight. Slightly engage your core for stability.

Movement

Slowly curl your forearms toward your shoulders, keeping your elbows fixed and wrists straight.
Squeeze your biceps at the top of the movement, then lower your arms slowly back to the starting position.
Repeat the motion in a smooth and controlled manner.

Breathing

Inhale as you lower the band.
Exhale as you curl your arms to contract your biceps.

Difficulty	Beginner
Focus	Isolation
Equipments	Elastic
Sports	Bodybuilding Fitness
Categories	At home Upper body

Banded curls

Videos

Instructions