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Upper Arms · Band
Band Incline Alternate Hammer Curl
Band Incline Alternate Hammer Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a band and a bench. 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 · Biceps Brachii
Secondary muscles
- Forearms · Brachioradialis, Flexor Carpi Radialis, Extensor Carpi Radialis Longus
How to do Band Incline Alternate Hammer Curl
- Sit on an incline bench with your feet flat on the floor. Place the resistance band under the bench and hold one handle of the band in each hand using a hammer grip (palms facing each other), letting your arms hang straight down.
- Curl the right handle towards your shoulder, keeping your elbow stationary and close to your body until your hand is near your shoulder.
- Slowly lower your right hand back to the starting position with control and repeat the movement with your left hand.
- Continue alternating between right and left arms for the desired number of repetitions.
Form tips
- Ensure the resistance band is securely placed under the bench to avoid slipping.
- Exhale as you curl the band handle towards your shoulder and inhale as you lower it back down.
- Focus on squeezing your biceps at the top of the movement.
Band Incline Alternate Hammer Curl alternatives
More biceps exercises
Band Incline Alternate Hammer Curl FAQ
What muscles does Band Incline Alternate Hammer Curl work?
Band Incline Alternate Hammer Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.
What equipment do you need for Band Incline Alternate Hammer Curl?
You need a band and a bench.
How many sets and reps of Band Incline Alternate Hammer Curl 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 Band Incline Alternate Hammer Curl good for beginners?
Yes. Band Incline Alternate Hammer Curl is rated beginner, so it's a sound choice while you learn to train the biceps.
How many calories does Band Incline Alternate Hammer Curl 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 Band Incline Alternate Hammer Curl?
Other exercises for the biceps include Dumbbell Incline Alternate Hammer Curl, Dumbbell Incline Alternate Curl, Dumbbell Incline Hammer Simultaneous Curl and Dumbbell Incline Alternate Bicep Curl.
For developers
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