Description

The band concentration curl is a biceps-focused exercise that targets the brachialis and brachioradialis as well. It helps in isolating the biceps for better muscle growth and strength development.

Starting Position

Sit on a bench or chair with your back straight. Place one end of a resistance band under your foot and hold the other end with the hand of the same side. Your working arm should be placed against the inner thigh for support.

Technical Execution

Initiate the movement by curling the arm holding the resistance band towards your shoulder while keeping the upper arm stationary. Squeeze the biceps at the top of the movement and then slowly lower back to the starting position.

Range of Motion

Ensure a full range of motion by fully extending the arm at the bottom of the movement and curling towards the shoulder without compromising form.

Variations

Variations of this exercise include using different resistance bands for varied intensity levels or performing the concentration curl with a dumbbell instead of a band.

Common Mistakes

Common mistakes include using excessive momentum, not maintaining proper form throughout the movement, and not fully contracting the biceps at the top of the curl.

Practical Advice

To maximize the effectiveness of this exercise, focus on a slow and controlled movement, squeeze the biceps at the top of the curl, and maintain tension on the muscle throughout the entire range of motion.

Additional Notes

Ensure that the resistance band is securely anchored to prevent accidents during the exercise. It is recommended to perform this exercise with moderate to light resistance bands for optimal results.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

biceps

Secondary Muscles