Equipmentband
Difficultybeginner
bicepsupper arms
Band Concentration Curl
The band concentration curl is an isolation exercise targeting the biceps using a resistance band. It is performed seated, with the working arm braced against the thigh to minimize cheating and maximize biceps engagement.
Step-by-Step Form & Technique
- 1.Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
- 2.Hold one end of the band in your hand and step on the other end with your foot on the same side.
- 3.Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
- 4.With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
- 5.Pause for a moment at the top, then slowly lower your hand back down to the starting position.
- 6.Repeat for the desired number of repetitions, then switch sides.
Secondary Muscles
forearms
Track Band Concentration Curl in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.