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All exercises

Band concentration curl

Beginner

Band concentration curl is a isolation resistance band exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Resistance band
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
  2. 2Hold one end of the band in your hand and step on the other end with your foot on the same side.
  3. 3Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
  4. 4With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
  5. 5Pause for a moment at the top, then slowly lower your hand back down to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell concentration curlDumbbell
  • Dumbbell standing concentration curlDumbbell
  • Dumbbell standing one arm concentration curlDumbbell
  • Band alternating biceps curlResistance band

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Dumbbell one arm concentration curl (on stability ball)Dumbbell
  • Barbell seated close-grip concentration curlBarbell
  • Barbell standing concentration curlBarbell
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
Logged today · 90 seconds restBand concentration curl

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More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band cross chest biceps curlResistance band
  • Band hammer curlResistance band