1. Stand on the center of the resistance band and take a firm grip of the two ends of the band with your palms facing inwards
2. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee
3. Bring the ends of the band upwards in a curling motion by contracting your biceps. Be sure to keep your palms facing inwards with your elbows in a fixed position at your sides
4. When the ends of the band reach the top position, which should be close to your front shoulders, lightly flex your biceps before lowering them back to the starting position in a controlled manner
The primary muscles used in Resistance Band Hammer Curls are the Biceps.