Lying Hammer Curl With Resistance Bands (Arms Up)
Maximize biceps stretch and tension with a gravity-defying overhead band curl — flat on your back.
Primarily trains: Develops the biceps brachii and brachialis through a loaded lengthened position, with secondary demand on the brachioradialis due to the neutral (hammer) grip.
Step-by-step demonstration
3–4 sets × 10–15 reps, 60–90 s rest — the continuous band tension and lengthened start position make this particularly effective for hypertrophy; stay in higher rep ranges and prioritise a controlled tempo over load.
3-1-2 — a 3-second eccentric emphasises the stretched, high-tension portion unique to this overhead band setup, while the 2-second concentric ensures control and peak contraction.
Inhale fully at full extension (arms overhead), then exhale steadily through the curl; inhale again as you lower slowly back to the start.
Step 1 of 2
Setup
Get into position before the first rep.
- 1Anchor a resistance band securely at the top of a door using a door anchor — confirm the anchor holds firm under load before lying down.
- 2Attach a handle to each end of the band so you have one handle per hand.
- 3Lie flat on your back with your head closest to the door, knees bent, feet flat on the floor and toes touching the base of the door.
- 4Extend both arms straight overhead toward the anchor point, palms facing each other (neutral grip) — the band should already be under moderate tension in this start position.
- 5Brace your core and press your lower back lightly into the floor to stabilise your torso before the first rep.
Step 2 of 2
Execution
The actual movement, one rep.
- 1From the fully extended start position, keep your upper arms completely stationary — they remain in line with your torso, pointing toward the anchor throughout the entire set.
- 2Exhale and curl both handles toward your face by bending only at the elbows, maintaining the neutral palm-facing-each-other orientation.
- 3Continue curling until your knuckles are level with your forehead or temples and you feel a strong contraction in the biceps and brachialis — do not let the elbows drop or flare.
- 4Hold the peak contraction for one count, actively squeezing the biceps.
- 5Inhale and slowly lower the handles back to full elbow extension under control, resisting the band's pull — do not let the arms snap back.
Form cues
What a good coach would say in your ear.
- Upper arms stay nailed to the floor — any movement at the shoulder is cheating.
- Palms face each other the entire rep; resist rotating the wrist.
- Chin stays neutral — do not crane your neck upward to watch the movement.
- Drive the elbow crease toward the ceiling, not toward your ears.
- Keep your lower back pressed into the floor throughout — no arching to recruit the torso.
Avoid these
Common mistakes.
The technique errors that quietly undo your training.
- Letting the upper arms drop toward the floor during the curl — this shifts load off the biceps and onto the shoulders, defeating the isolation purpose of the exercise.
- Using a supinated (palms-up) grip instead of neutral — this converts the movement into a standard curl and removes the brachialis and brachioradialis stimulus that defines the hammer variation.
- Allowing the elbows to flare outward — this reduces tension on the target muscles and stresses the elbow joint laterally.
- Selecting a band that is too stiff, causing the lower back to lift off the floor to complete the rep — this loads the lumbar spine and loses core stability.
- Rushing the eccentric (lowering) phase — the lengthened position under band tension is where significant growth stimulus occurs; a fast return wastes that advantage.
Variations & progressions
Make it harder. Make it easier. Make it fit.
- Regression — Seated Hammer Curl with resistance band: upright torso removes the overhead stretch but suits beginners building elbow stability.
- Regression — Single-arm lying hammer curl: reduces total load and allows you to focus on one side at a time if shoulder mobility limits the bilateral version.
- Progression — Increase band resistance or stack two bands once you can complete 15 clean reps; the lengthened-position tension rises sharply, so progress in small increments.
- Alternative — Incline Dumbbell Hammer Curl: replicates the lengthened-position loading principle on an incline bench using free weights when a door anchor is unavailable.
Safety
Inspect the door anchor and band for fraying or slippage before every session — a snapped band overhead can cause facial injury. Avoid this exercise if you have an active cervical spine injury, as lying beneath a loaded band with the neck unsupported may aggravate symptoms. Those with elbow tendinopathy should reduce band tension and avoid locking out aggressively at full extension. If you feel sharp pain at the front of the shoulder or inside the elbow at any point during the movement, stop immediately and reassess band tension or range of motion.
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