Biceps · Resistance bands

Band Concentration Curl

The band concentration curl is an isolation exercise designed to target the biceps brachii and brachialis with progressive tension. It suits lifters of all experience levels and works best toward the end of an arm or pull session to thoroughly fatigue the muscle.

Muscles: Biceps
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Sit on a bench with your feet flat on the floor and pin the middle of the band under your right foot, holding the handle in your right hand.
Rest the back of your right upper arm against the inside of your right thigh, with your arm extended down toward the floor.
Inhale, then as you exhale, curl the handle up toward your shoulder, keeping your upper arm pressed against your thigh.
Squeeze your biceps at the top for a moment.
Inhale and slowly lower the handle back to the starting position.
Complete all reps, then switch sides.

Common mistakes

Allowing the elbow to drift away from the inner thigh removes the strict isolation and engages the shoulder muscles.
Letting the band snap the arm back down reduces time under tension and strains the elbow tendon.
Bending the wrist backward at the top shifts tension from the biceps to the wrist flexors and joints.
Rocking the torso to start the movement relies on momentum rather than arm strength to overcome the band's resistance.

Tips

Adjust the resistance by choking up on the band or pinning more of its length under your foot.
Pause for a deliberate second at the top of each rep to maximize peak contraction against the highest resistance.
Keep your wrist neutral and strictly aligned with your forearm through the entire range of motion.

Sets and reps

Perform 3–4 sets of 12–15 controlled repetitions per arm with 45–60 seconds of rest for muscle growth. For muscular endurance or a pump finisher, increase the range to 15–20 repetitions per side.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

How does using a resistance band compare to a dumbbell for this exercise?

The band provides progressive resistance, meaning tension increases as the band stretches toward peak bicep contraction, unlike the static load of a dumbbell.

What should you do if you experience joint pain during the curl?

Stop the exercise immediately to avoid aggravating a strain, and consult a qualified specialist if the pain persists.

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