Beginner
BAND CONCENTRATION CURL
Upper arms
Body Part
Biceps
Target Muscle
Band
Equipment
Beginner
Difficulty
Target Muscles
Biceps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
2
Step:2 Hold one end of the band in your hand and step on the other end with your foot on the same side.
3
Step:3 Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
4
Step:4 With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
5
Step:5 Pause for a moment at the top, then slowly lower your hand back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
