TETSUBand Concentration Curl
The Band Concentration Curl is a band exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
bicepsupper arms
forearms
band
How to do the Band Concentration Curl
- Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
- Hold one end of the band in your hand and step on the other end with your foot on the same side.
- Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
- Pause for a moment at the top, then slowly lower your hand back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Band Concentration Curl work?
The Band Concentration Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Band Concentration Curl?
You need a band to perform the Band Concentration Curl.
How many sets and reps of the Band Concentration Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Band Concentration Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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