Band Concentration Curl
Description
The band concentration curl is a single-arm bicep isolation exercise performed seated with a resistance band looped under one foot. Your elbow braces against your inner thigh, eliminating body english and isolating the bicep. It is the at-home version of the dumbbell concentration curl.
Muscle Group
Equipment Required
Band Concentration Curl Instructions
- Sit on a chair or bench. Loop a resistance band under your right foot.
- Hold the other end of the band with your right hand.
- Place the back of your right upper arm (just above the elbow) against your right inner thigh.
- Start with your arm extended and the band taut.
- Curl your right hand toward your right shoulder by bending at the elbow.
- Squeeze your bicep hard at the top. Hold for one to two seconds.
- Lower under control over two seconds.
- Complete reps on one side, then switch.
Band Concentration Curl Form & Visual
Band Concentration Curl Benefits
- Strict bicep isolation — no body english
- Builds the bicep peak
- Highly portable
- Easy to scale by band thickness
- Useful when no dumbbells are available
- Joint-friendly
Band Concentration Curl Muscles Worked
- Biceps brachii (especially short head)
- Brachialis
- Brachioradialis
Band Concentration Curl Variations & Alternatives
- Dumbbell Concentration Curl
- Cable Concentration Curl
- Band Reverse Curl
- Band Preacher Curl
- Standing Single-Arm Band Curl
