---
title: "Band Incline Alternate Hammer Curl"
description: "Sit on an incline bench with your feet flat on the floor."
locale: en
slug: band-incline-alternate-hammer-curl
url: "https://hi.fitness/exercises/band-incline-alternate-hammer-curl"
primaryMuscle: "Biceps"
secondaryMuscles: ["Forearms"]
equipment: ["Resistance band","Bench"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/22b88a28-band-incline-alternate-hammer-curl_female.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Band Incline Alternate Hammer Curl

Sit on an incline bench with your feet flat on the floor.

## How to do it

1. Sit on an incline bench with your feet flat on the floor. Place the resistance band under the bench and hold one handle of the band in each hand using a hammer grip (palms facing each other), letting your arms hang straight down.
2. Curl the right handle towards your shoulder, keeping your elbow stationary and close to your body until your hand is near your shoulder.
3. Slowly lower your right hand back to the starting position with control and repeat the movement with your left hand.
4. Continue alternating between right and left arms for the desired number of repetitions.

## Form tips

- Ensure the resistance band is securely placed under the bench to avoid slipping.
- Exhale as you curl the band handle towards your shoulder and inhale as you lower it back down.
- Focus on squeezing your biceps at the top of the movement.

## Similar exercises

- [Biceps Leg Concentration Curl](https://hi.fitness/exercises/biceps-leg-concentration-curl) - Biceps · Other
- [Barbell Alternate Biceps Curl](https://hi.fitness/exercises/barbell-alternate-biceps-curl) - Biceps · Barbell
- [Single Dumbbell Biceps Curls](https://hi.fitness/exercises/single-dumbbell-biceps-curls) - Biceps · Dumbbell
- [Doorway Biceps Curl](https://hi.fitness/exercises/doorway-biceps-curl) - Biceps · Other
- [Suspension Trainer with Grips Biceps Curl](https://hi.fitness/exercises/suspension-trainer-with-grips-biceps-curl) - Biceps · Suspension trainer
- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [Dumbbell Curls](https://hi.fitness/exercises/dumbbell-curls) - Biceps · Dumbbell
- [Dumbbell Hammer Curl](https://hi.fitness/exercises/dumbbell-hammer-curl) - Biceps · Dumbbell