Band concentration curl

Master the Band Concentration Curl to isolate and build the brachialis and biceps.

IntermediateUpper Arms Band

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Band concentration curl

Isolation

Biceps Leg Concentration Curl

Upper Arms · Biceps Brachii · Body weight

Intermediate

Isolation

Barbell Standing Concentration Curl

Upper Arms · Brachialis · Barbell

Intermediate

Isolation

EZ Bar Seated Close Grip Concentration Curl

Upper Arms · Brachialis · EZ Barbell

Intermediate

Isolation

Dumbbell Standing Concentration Curl

Upper Arms · Brachialis · Dumbbell

Intermediate

Description

A strength training exercise targeting biceps, performed by curling a resistance band with a single hand while seated.

Save Band concentration curl to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Band concentration curl

01
Setup
Sit on a bench or chair with your feet flat on the floor, about shoulder-width apart, and an upright posture.
02
Setup
Place one end of a resistance band under your working foot and hold the other end with an underhand grip (palm up) in the corresponding hand.
03
Setup
Lean forward slightly and brace the back of your upper arm or elbow against the inner part of your thigh, ensuring your arm is fully extended and the band has tension.
04
Exhale as you slowly curl the band upward towards your shoulder, contracting your brachialis and biceps, keeping your upper arm stationary against your thigh.
05
Squeeze the muscles at the top of the movement, then inhale as you slowly lower the band back to the starting position with control, fully extending your arm.
06
Complete all repetitions on one arm before switching to the other, maintaining focus on the target muscles.

Tips

Maintain constant tension on the band throughout the entire range of motion, especially during the eccentric (lowering) phase, to maximize muscle engagement.
Focus on driving your pinky finger into the band handle and contracting your brachialis and biceps, rather than just pulling with your forearm, for a stronger peak contraction.
Keep your elbow firmly braced against your inner thigh to prevent any shoulder movement and ensure true isolation of the arm muscles.
Control the eccentric phase by slowly lowering the band for 2-3 seconds, which enhances muscle growth and reduces injury risk.

Common mistakes

Using momentum to lift the band reduces the tension on the target muscles; instead, perform the curl slowly and deliberately, focusing on muscle contraction.
Lifting your elbow off your thigh shifts tension away from the brachialis and biceps; keep your elbow firmly planted throughout the entire movement.
Rushing the eccentric phase diminishes muscle stimulus; control the band's return to the starting position for optimal gains.

In the Ellim app, Band concentration curl unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train band concentration curl?

Get Ellim — Free

Questions

What muscles does Band concentration curl work?

Band concentration curl primarily targets Brachialis. Secondary muscles include Biceps Brachii, Brachioradialis.

Is Band concentration curl good for beginners?

Band concentration curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Band concentration curl?

You need Band to perform Band concentration curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Band concentration curl?

Maintain constant tension on the band throughout the entire range of motion, especially during the eccentric (lowering) phase, to maximize muscle engagement. Focus on driving your pinky finger into the band handle and contracting your brachialis and biceps, rather than just pulling with your forearm, for a stronger peak contraction. Keep your elbow firmly braced against your inner thigh to prevent any shoulder movement and ensure true isolation of the arm muscles. Control the eccentric phase by slowly lowering the band for 2-3 seconds, which enhances muscle growth and reduces injury risk.

What are common mistakes when doing Band concentration curl?

Using momentum to lift the band reduces the tension on the target muscles; instead, perform the curl slowly and deliberately, focusing on muscle contraction. Lifting your elbow off your thigh shifts tension away from the brachialis and biceps; keep your elbow firmly planted throughout the entire movement. Rushing the eccentric phase diminishes muscle stimulus; control the band's return to the starting position for optimal gains.