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Exercise 0976 · REF kmVVAfu

Band Concentration Curl exercise animation

Band Concentration Curl

Category
Upper Arms
Equipment
Band
Target
Biceps

The band concentration curl isolates one biceps at a time with the elbow braced against the leg, removing any chance of using body momentum to move the weight. Bands add the twist of constant tension instead of gravity-based resistance, so the curl stays hard throughout the entire range rather than easing at the top. It's a good finisher when the biceps are already fatigued from heavier compound pulling.

How to Do the Band Concentration Curl

  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

The Band Concentration Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps Band Side Triceps Extension Band Side Triceps Extension Band · Triceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have band? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Band Concentration Curl work?
The Band Concentration Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Band Concentration Curl?
The Band Concentration Curl is done with a band.
What's a good alternative to the Band Concentration Curl?
If you don't have access to a band, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.