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Biceps · Intermediate

Band Hammer Curl to Press

Two-stage band exercise combining a neutral-grip hammer curl with an overhead press.

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Band Hammer Curl to Press demonstration

Exercise overview

Training details

BicepsForearmsShouldersTriceps

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand evenly on the center of a resistance band and hold its ends with a neutral grip, palms facing each other.
  2. 02Keeping your elbows close to your sides and wrists straight, curl both hands toward your shoulders.
  3. 03From shoulder height, brace your trunk and press both hands overhead without changing the neutral grip.
  4. 04Finish with your arms extended and ribs down rather than arching your lower back.
  5. 05Lower your hands to your shoulders, then extend your elbows to return from the hammer curl under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Curl to PressRelated variationDumbbell Curl to Shoulder PressRelated variationBand Reverse Curl to Shoulder Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Hammer Curl to PressComparable substituteDumbbell Seated CurlComparable substituteBand Upright Row to Shoulder PressComparable substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Biceps CurlComparable substituteBarbell Reverse Curl to Shoulder Press

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