Concentration Curl (Band)

An isolation exercise that targets the biceps using a resistance band with a single arm in a concentrated position to maximize peak contraction.

Instructions

1. Sit on a bench or chair with your feet flat on the floor.
2. Place a resistance band under one foot and hold the other end with the same-side hand.
3. Rest your elbow on the inside of your knee to stabilize your arm.
4. Curl the band upward, bringing your hand toward your shoulder.
5. Squeeze your biceps at the top of the movement.
6. Lower the band in a controlled manner to the starting position.
7. Complete all repetitions on one side, then switch to the other arm.

Tips

• The supported position isolates the biceps and eliminates momentum.
• Focus on the peak contraction by pausing briefly at the top.
• Keep your wrist straight throughout the movement to avoid strain.
• Control the lowering phase to maximize time under tension.
• Perform the exercise on both sides equally for balanced development.