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Biceps · Band · Beginner

How to do 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.

Band Concentration Curl demonstration
Primary muscle
Biceps
Also works
Forearms
Equipment
Band
Level
Beginner
Category
Biceps

How to do Band Concentration Curl, step by step

  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.

Muscles worked

Band Concentration Curl works your biceps as the main mover, with help from your forearms.

Track Band Concentration Curl in SPLYT

Band Concentration Curl is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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