How to do a band standing hammer curl

Setup:

1. Band Placement: Stand on the center of the resistance band with both feet. The band should be under the arches of your feet, not your toes.
2. Grip: Hold one end of the band in each hand with a neutral grip (palms facing each other). Keep your elbows tucked by your sides and arms extended.

The Lift:

1. Initiate the curl: Keeping your upper arms stationary, curl the band upwards by flexing your elbows. Your palms should remain facing each other throughout the movement.
2. Squeeze at the top: At the top of the movement, contract your biceps and forearms strongly, holding for a brief pause.
3. Controlled descent: Slowly lower the band back to the starting position, resisting the band's pull. Avoid letting it snap back.
4. Repeat: Perform the desired number of repetitions.

Tips:

• Elbows in: Keep your elbows tucked in by your sides to isolate the biceps.
• Focus on the squeeze: Visualize crushing something in your hands as you curl to maximize muscle activation.
• Variation: You can anchor the band under a stable object (like a couch) and perform the curl one arm at a time for extra focus.