band concentration curl
The band concentration curl is an isolation exercise targeting the biceps using a resistance band. It is performed seated, with the working arm braced against the thigh to minimize cheating and maximize biceps engagement.
Difficulty
Equipment: band
Duration: 30seconds
Calories: ~6/per minute
STRENGTH
Target Muscle
bicepsUPPER PUSH
Secondary Muscles
forearms
Instructions
- 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.
