ex_D2DU75

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Upper Arms · Band

Alternating Biceps Hammer Curl Resistance Band

beginnerstrengthOne side at a timeMale & female model

Alternating Biceps Hammer Curl Resistance Band is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Biceps
Brachialis

Secondary muscles

Forearms

How to do Alternating Biceps Hammer Curl Resistance Band

Stand on the middle of a resistance band and hold one end in each hand, palms facing each other.
Keep your elbows close to your sides.
Curl one hand up toward your shoulder, keeping your palm facing in.
Lower it with control and curl the other side.

Form tips

Keep your upper arms still.
Widen your stance for more tension.

Alternating Biceps Hammer Curl Resistance Band alternatives

Alternating Biceps Curl Seated Dumbbells

Biceps · beginner

Cable Biceps Curl (Ez-Bar)

Biceps · beginner

Biceps Curl Cable

Biceps · beginner

Barbell Biceps Curl

Biceps · intermediate

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Dumbbell Curl Alternating

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Barbell Reverse Biceps Curl

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Band Incline Hammer Curl

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Barbell Drag Biceps Curl

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Dumbbell Waiter Biceps Curl

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Alternating Biceps Hammer Curl Resistance Band FAQ

What muscles does Alternating Biceps Hammer Curl Resistance Band work?

Alternating Biceps Hammer Curl Resistance Band mainly works the biceps in the upper arms. The forearms work as secondary muscles.

What equipment do you need for Alternating Biceps Hammer Curl Resistance Band?

You need a band.

How many sets and reps of Alternating Biceps Hammer Curl Resistance Band should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Alternating Biceps Hammer Curl Resistance Band good for beginners?

Yes. Alternating Biceps Hammer Curl Resistance Band is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Alternating Biceps Hammer Curl Resistance Band burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Alternating Biceps Hammer Curl Resistance Band?

Other exercises for the biceps include Alternating Biceps Curl Seated Dumbbells, Cable Biceps Curl (Ez-Bar), Biceps Curl Cable and Barbell Biceps Curl.

For developers

Use Alternating Biceps Hammer Curl Resistance Band in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_D2DU75" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_D2DU75",
  "name": "Alternating Biceps Hammer Curl Resistance Band",
  "model": "male",
  "counterpartId": "ex_VFESN4",
  "target": "Biceps",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_D2DU75/mp4-720.mp4?…",
    "poster": "https://…/ex_D2DU75/poster.jpg?…"
  }
}