How to do the Band Concentration Curl
Step by step
- Sit on a bench and anchor a band under one foot, holding the other end in the hand on that same side.
- Brace the back of your upper arm against the inside of your thigh.
- Let your arm hang down with tension on the band.
- Curl your hand up toward your shoulder, keeping the elbow pinned to your thigh.
- Lower slowly until the arm is straight, then finish your reps and repeat on the other side.
The thing people get wrong
The elbow must stay braced against your thigh the whole set. If it lifts off, you lose the strict isolation of the biceps.
Coaching cue
Squeeze hard at the top, then lower until the arm is completely straight.
Make it easier or harder
- Harder: Wrap the band once more around your foot to shorten it and raise the tension.
Muscles worked
- Primary: Biceps
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.