Band Concentration Curl

Band Concentration Curl


This exercise involves using a resistance band to perform bicep curls while standing with feet shoulder-width apart. The band is held with both hands and the arms are curled up towards the shoulders, engaging the bicep muscles. This exercise is great for building strength and definition in the biceps.

Muscle Group

Equipment Required

Band Concentration Curl Instructions

  1. Stand with your feet shoulder-width apart and hold a resistance band with both hands.
  2. Place the center of the band under the arches of your feet and hold the ends of the band with your palms facing up.
  3. Curl the band up towards your shoulders, keeping your elbows close to your sides.
  4. Hold the contraction for a second, then slowly lower the band back down to the starting position.
  5. Repeat for the desired number of repetitions.

Band Concentration Curl Form & Visual

Band Concentration Curl

Band Concentration Curl Benefits

  • Targets the biceps brachii muscle, helping to increase arm strength and size
  • Allows for a greater range of motion compared to traditional dumbbell curls
  • Engages the stabilizer muscles in the forearm and wrist, improving grip strength
  • Can be done with resistance bands, making it a convenient exercise to do at home or while traveling
  • Can be easily modified by changing the resistance band or adjusting the grip, allowing for progression and variation in the exercise

Band Concentration Curl Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis

Band Concentration Curl Variations & Alternatives

  • Single-arm concentration curl
  • Double-arm concentration curl
  • Seated concentration curl
  • Standing concentration curl
  • Preacher concentration curl