Band Concentration Curl

Intermediate

Biceps

Band

Band Concentration Curl is the middle rung where progress speeds up and fits late in an arms workout.

How to do 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.

Add to an AI Workout Plan All Arms Exercises All Resistance Band Exercises

Band Concentration Curl Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Resist the snap-back instead of letting it pull you.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Step further from the anchor to raise tension.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Move up a band thickness once the top feels light.

Common Band Concentration Curl Mistakes

Standing so close that tension disappears at the start

Step back until the band is already taut in the starting position.

Moving through the easy half of the range only

Work the part of the range that feels hardest, not the part that feels good.

Easier and Harder Than Band Concentration Curl

Easier progression

Dumbbell Zottman Preacher Curl

Harder progression

Dumbbell One Arm Hammer Preacher Curl

Swap Band Concentration Curl For

Ez-barbell Standing Wide Grip Biceps Curl

Dumbbell Zottman Curl

Lever Bicep Curl

Band Concentration Curl — Frequently Asked Questions

How do you 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. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Band Concentration Curl work?

The Band Concentration Curl primarily targets the biceps. It is classified as a arms exercise and is performed with a resistance band.

How many sets and reps of the Band Concentration Curl should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Step further from the anchor to raise tension. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Band Concentration Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Band Concentration Curl?

Try the Ez-barbell Standing Wide Grip Biceps Curl, Dumbbell Zottman Curl or the Lever Bicep Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.