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Get Lifted: Resistance Band Hammer Curls

I like to mix up my strength training and substitute a resistance band for hand weights. The changing tension in the band as you lift and lower your arms make for a nice challenge. This move really works your biceps, forearms, and shoulders.


To read how to use the exercise band to pump up your biceps read more.

  • Grip one handle in each hand and step both feet on the middle of the band. Separate your feet so they're hips-width distance apart. Check to make sure there's an equal amount of band on both sides.
  • Keep your abs engaged, your spine straight, and your shoulders back. Begin with your arms by your sides and your thumbs pointing away from you. Now bend your elbows and slowly raise your hands up toward your shoulders. Slowly reverse the motion and lower your hands back down.
  • Do two to three sets of 12 to 15 reps.
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