Lying Hammer Curl With Resistance Bands (Arms Down)
Isolate your biceps completely by eliminating body sway — resistance band curls from the floor.
Primarily trains: Primarily develops the biceps brachii and brachioradialis through elbow flexion with a neutral (hammer) grip, with the floor eliminating compensatory trunk movement.
Step-by-step demonstration
3 sets × 12–15 reps with 45–60 s rest; higher rep range suits the hypertrophy and muscular endurance stimulus this bodyweight-style, constant-tension movement provides.
2-1-2 — the two-second eccentric maximises time under tension on the way down, while the one-second pause at the top ensures a full, deliberate contraction before returning.
Inhale during the eccentric (lowering) phase and exhale forcefully as you curl up through the concentric phase.
Step 1 of 2
Setup
Get into position before the first rep.
- 1Anchor the resistance band to the bottom of a door or a low fixed point at floor level.
- 2Attach a handle to each end of the band.
- 3Lie flat on your back with your head pointing toward the anchor, legs extended, feet together.
- 4Hold one handle in each hand with a neutral grip (palms facing each other), arms fully extended toward the anchor along the floor.
Step 2 of 2
Execution
The actual movement, one rep.
- 1Brace your core lightly and press your lower back gently into the floor.
- 2Keeping your upper arms flat on the floor and elbows fixed in place, curl both handles toward your shoulders by flexing the elbows.
- 3Continue until the handles are level with your chest and you feel peak bicep contraction — do not let the elbows lift off the floor.
- 4Pause briefly at the top with the contraction held.
- 5Slowly lower the handles back to the starting position under control until the arms are fully extended.
- 6Reset tension in the band before beginning the next rep.
Form cues
What a good coach would say in your ear.
- Pin your upper arms to the floor — they should not lift at any point.
- Keep wrists straight and neutral throughout; do not let them curl inward.
- Drive the curl with your elbows, not your shoulders.
- Squeeze the handles firmly to reinforce forearm and brachioradialis engagement.
- Control the return — the eccentric phase builds as much muscle as the curl.
Avoid these
Common mistakes.
The technique errors that quietly undo your training.
- Lifting the upper arms off the floor: removes the stabilising advantage of this variation and shifts load onto the anterior deltoid instead of the biceps.
- Using momentum by pulling the shoulders: turns the movement into a row rather than an isolated curl, reducing biceps stimulus.
- Letting the wrists bend backward at peak contraction: places unnecessary strain on the wrist joint and reduces mechanical efficiency.
- Choosing a band resistance that is too high: forces elbow lift and compensatory shoulder involvement, defeating the purpose of the lying position.
- Returning too quickly: a rushed eccentric eliminates time under tension and reduces hypertrophic benefit.
Variations & progressions
Make it harder. Make it easier. Make it fit.
- Lying Dumbbell Hammer Curl (floor): substitutes dumbbells for bands to provide constant free-weight overload in the same stabilised position.
- Incline Bench Hammer Curl: elevates torso slightly to increase stretch on the biceps at the bottom of the movement.
- Single-Arm Lying Band Hammer Curl: isolates one arm at a time to address left-right strength imbalances.
- Standing Band Hammer Curl: a progression that introduces a mild balance and stabilisation demand once floor technique is solid.
Safety
This exercise is low-impact and suitable for most beginners, including those with lower back sensitivities, as the supine position eliminates spinal compression. Avoid if you have an acute elbow or wrist injury. Ensure the door anchor is rated for resistance band use and is fully secured before applying tension. Stop immediately if you feel sharp or shooting pain in the elbow joint or forearm.
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