Exercise

Band Hammer Curl

A neutral-grip curl with a resistance band that hits the biceps and the forearms in one shot - the grip strength you use hauling groceries and car seats. Quiet, portable, and easy on the elbows.

BeginnerBands~3 min

Demonstration

Sets

3

Reps

12-15

Rest

45-60s

How to do it

  1. 1

    Stand on the middle of a band with both feet, holding a handle in each hand, palms facing each other.

  2. 2

    Stand tall with elbows pinned to your sides.

  3. 3

    Curl both hands up toward your shoulders, keeping the thumbs-up (hammer) grip the whole way.

  4. 4

    Pause briefly at the top where the band tension is highest.

  5. 5

    Lower slowly, resisting the band's pull back down.

Common mistakes

  • Letting the band snap your arms back down instead of resisting it
  • Leaning back to finish reps
  • Rotating the palms up, which changes the exercise

Dad tips

  • Widen your stance on the band for more resistance.

Same muscles, new angle

Chin-Up

The underhand grip makes this the best biceps builder that also trains your whole back. One bar in a doorway and you've got a gym - a couple of honest sets while the coffee brews adds up fast.

IntermediatePull-up bar~5 min

Standing Dumbbell Curl

Simple, direct arm work that carries over to every carry, lift, and lug in dad life. Two dumbbells, three sets, done - no machines, no waiting, no excuses.

BeginnerDumbbells~3 min