How to do a Loop Band Hammer Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Hammer Curl
Target muscles worked
Instructions for Proper Form
Similar to other hammer curls, this isolation exercise targets the biceps, and emphasizes the long head of the biceps. The use of a loop band gives you plenty of freedom with your range of motion, while also increasing the tension as you progress through the movement. This increasing tension makes this a fantastic exercise for building strength at the top of your curl.
- Stand with feet shoulder-width apart with toes pointed slightly outward.
- Place the band under the midfoot area and grab the loop with palms facing in and grip roughly shoulder-width apart.
- Keep this hand orientation throughout the movement.
- Start the movement with hands near the hip and keep arms to the side.
- Bend the elbows at a normal pace to raise the band towards the shoulders.
- Control the resistance back to the starting position at a normal pace and repeat the movement.
Common Form Mistakes
Varying Tension with Bands
Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.
Limit Range of Motion at the Top
There should always be tension on your biceps. It’s very common to lose tension at the top of the movement when the resistance is directly over your elbow. Limit your range of motion so your biceps stay engaged for the entire exercise.
Alternatives & Variations to Loop Band Hammer Curl
1. Isometric Biceps Hold
0.8 mSCORESWAPPED 471 TIMESIsometric Biceps Hold is an isolation exercise that targets the biceps. Unlike standard curls, this exercise requires you to hold your arms in a fixed position, which can help improve endurance and muscle activation. The lack of movement makes it an excellent addition for burning out the biceps without adding more reps.
2. Hammer Curls
99.2 mSCORESWAPPED 231 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
3. Handle Band Bicep Curl
38.1 mSCORESWAPPED 157 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a handle band helps prevent compensating for any strength discrepancies between sides, as well as increasing resistance as the band stretches. This is great for learning the movement without restricting your range of motion.
4. Cross Body Hammer Curls
95.4 mSCORESWAPPED 101 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
5. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 101 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
6. Loop Band Bicep Curl
20.5 mSCORESWAPPED 80 TIMESSimilar to other curls, this isolation exercise targets the biceps. Using a loop band increases tension as you progress through the movement. This is a great variation for learning how to do curls, building muscle mass and developing strength at the top of the movement.
7. Mini Loop Band Kneeling Bicep Curl
16.8 mSCORESWAPPED 72 TIMESA unique take on the classic bicep curl, this exercise isolates the biceps while engaging the core due to the kneeling position. The mini loop band increases resistance throughout the curl, enhancing muscle growth and strength more effectively than traditional curls. This variation also encourages better form and engagement of stabilizing muscles.
8. Cable Bicep Curl
94.9 mSCORESWAPPED 63 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
9. Concentration Curl
91.3 mSCORESWAPPED 45 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.
10. Cable Rope Hammer Curls
72.7 mSCORESWAPPED 43 TIMESCable Rope Hammer Curls focus on the biceps and brachialis with a neutral grip, offering a variation that differs from standard curls by emphasizing the outer biceps and forearms. Using a rope attachment on a cable machine allows for a full range of motion while providing constant tension, leading to improved muscle growth and strength. This exercise is particularly effective for developing arm thickness and grip strength, making it a valuable addition to any arm workout routine for balanced muscle development.