Band Concentration Curl

Setup

1. 01Sit on a bench with feet wide and anchor one end of the band under the foot on the working side.
2. 02Grip the free end of the band with an underhand grip.
3. 03Brace the back of the working upper arm against the inside of the same-side thigh.
4. 04Lean slightly forward with a flat back and let the arm hang extended.

Execution

1. 01Curl the hand toward the shoulder without moving the upper arm.
2. 02Squeeze the biceps hard at the top where band tension peaks.
3. 03Lower under control until the elbow is fully extended.
4. 04Complete all reps on one arm before switching sides.

Checkpoints

• -Upper arm stays pinned to the thigh the entire set.
• -Wrist stays neutral to slightly supinated, not bent back.
• -Band has light tension even at the bottom of the rep.
• -Torso stays still with no rocking.

Common mistakes

• -Swinging the torso to help the band past the sticking point.
• -Letting the elbow drift off the thigh, turning it into a loose curl.
• -Shortening the range and never fully extending the elbow.
• -Anchoring the band with too much slack so the bottom half is unloaded.