How to do the Band Concentration Curl
Band Concentration Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using band, it falls under the strength category. Secondary muscles engaged include Forearms.
Band Concentration Curl demonstration · © GymiaFit
Band Concentration Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Band
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Band Concentration Curl step by step
- 1Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
- 2Hold one end of the band in your hand and step on the other end with your foot on the same side.
- 3Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
- 4With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
- 5Pause for a moment at the top, then slowly lower your hand back down to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
Band Concentration Curl — questions
What muscles does the Band Concentration Curl work?
The Band Concentration Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Band Concentration Curl?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Concentration Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Concentration Curl?
Band Alternating Biceps Curl, Band One Arm Overhead Biceps Curl, Barbell Lying Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Concentration Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.