Exercise guide
Band Concentration Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Band Concentration Curl is a seated isolation exercise that targets the biceps brachii, using the inner thigh as a stabilizer to eliminate momentum and maximize the peak contraction. The resistance band provides unique linear variable resistance, meaning the tension increases as you reach the top of the movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet spread wider than shoulder-width apart.
- Secure one end of the resistance band firmly under the foot of the side you are training.
- Grasp the other end of the band with an underhand (supinated) grip.
- Lean forward and brace the back of your upper arm against the inside of your thigh on the same side.
How to do it
- Exhale and curl the band toward your shoulder by flexing the elbow, keeping your upper arm pinned against your thigh.
- Squeeze your bicep forcefully at the top of the movement for a one-second pause.
- Inhale as you slowly lower the band back to the starting position using a controlled 2-3 second tempo.
- Complete the full set on one arm before switching the band and positioning to the other side.
Form checklist
- Keep your elbow fixed against your inner thigh; do not let it slide or lift during the curl.
- Avoid swinging your torso or using momentum to pull the band up.
- Maintain a neutral wrist position to prevent forearm fatigue from limiting the set.
- Keep your back flat and core engaged to support your leaned-forward posture.
Pro tips
- To maximize the bicep peak, consciously rotate your pinky finger toward your shoulder at the top of the rep (supination).
- Focus on the mind-muscle connection by visualizing the bicep shortening as the band stretches further.
- Do not fully lock out your elbow at the bottom to maintain constant tension on the muscle fibers.
Make it harder
- Choke up on the band (grip lower down) to increase the starting tension and overall resistance.
- Incorporate a 'pause-and-hold' at the midpoint of the eccentric phase to increase time under tension.
Frequently asked
- What muscles does the band concentration curl work?
- The band concentration curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the band concentration curl?
- The band concentration curl uses resistance band.
- Is the band concentration curl good for beginners?
- Yes. The band concentration curl is a beginner-friendly movement and a strong foundation to build on.