Banded Concentration Curl
- Primary muscleBiceps
- EquipmentResistance Band
- DifficultyBeginner
- TypeIsolation · Pull
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Bracing your elbow against your inner thigh while curling a band gives you a concentration curl where resistance climbs toward the top instead of fading. Since the band is lightest in the stretched bottom position, this works best as a high-rep, squeeze-focused movement rather than a loading exercise.
How to do the Banded Concentration Curl
- 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.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Banded Concentration Curl work?
The Banded Concentration Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Banded Concentration Curl good for beginners?
Yes. The Banded Concentration Curl is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Banded Concentration Curl?
If you cannot do the Banded Concentration Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Dumbbell Concentration Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Banded Concentration Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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