Band Concentration Curl: How-to, Tips & More
The Band Concentration Curl is a beginner isolation exercise for your biceps. You do it with resistance band, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Biceps
Primary
How to do the Band Concentration Curl
- Sit on a bench and anchor the band under one foot.
- Rest the back of your upper arm against your inner thigh.
- Curl the handle up toward your shoulder and squeeze.
- Lower slowly until the arm is straight.
Band Concentration Curl tips
- Keep your upper arm still against your leg.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Band Concentration Curl alternatives
More biceps exercises
Alternating Hammer Curl
Dumbbells
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Barbell Drag Curl
Barbell
Barbell Reverse Curl
Barbell
Biceps Stretch
Bodyweight
Frequently asked questions
What muscles does the Band Concentration Curl work?
The Band Concentration Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Concentration Curl good for beginners?
Yes. The Band Concentration Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Concentration Curl?
You need resistance band.
Add Band Concentration Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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