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strength · resistance band

Band Concentration Curl

Seated single-arm curl for maximum peak contraction.

3 × 10–12 per side 8 minrest 45s

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Included in "Band Arm Blaster" — 6 guided exercises with a rest timer.

Equipment
resistance band
Rest
45s between sets
Primary muscles
biceps
Also works
—

How to do it

  1. Sit with feet flat, band under one foot.
  2. Hold the handle, rest elbow on the inside of the same-side thigh.
  3. Curl hand to shoulder, squeezing hard.
  4. Lower slowly.

Form cues

  • ✓Maintain steady band tension
  • ✓Full range of motion
  • ✓Controlled tempo

Common mistakes

  • ✗Letting the band snap back
  • ✗Losing brace mid-rep

Progressions

  • Light band → heavier band → double up bands

Workouts that include this

Biceps & triceps
Band Arm Blaster
20 min · 6 exercises

More muscle building exercises

Goblet Squat
3–4 × 8–12
Dumbbell Bench Press
3–4 × 8–12
One-Arm Dumbbell Row
3–4 × 8–12 per side
Romanian Deadlift
3–4 × 8–10
All muscle building exercises