Concentration Curl (Resistance Band)
Also called Band Concentration Curl, Resistance Band Concentration Curl
How to do it
Anchor a resistance band low in front or secure it under the working foot, then sit holding one end palm-up with the upper arm braced against the inner thigh. Curl toward the shoulder without moving the upper arm, squeeze the biceps, then lower slowly without letting the band snap down. Complete the set and repeat on the other side.
Setup
Secure the band low and sit where it has tension with the arm nearly straight. Hold one end palm-up, brace the working upper arm against the inner thigh, keep the wrist straight, shoulder down, and band path clear.
Where you should feel it
Through the working biceps with band tension increasing toward the top and the forearm assisting, while the thigh fixes the upper arm and the core holds posture.
When to use it
Use for portable strict unilateral biceps activation and higher-repetition arm work. Perform 12-25 smooth reps per side.