Female model ex_DAFE6M

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Arms · Band

Band Concentration Curl

beginnerstrength

Band Concentration Curl is a beginner isolation strength exercise that works the biceps (upper arms), with the forearms assisting. It needs a band. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Biceps · Biceps Brachii

Secondary muscles

Forearms · Brachioradialis, Flexor Carpi Radialis, Extensor Carpi Radialis Longus

How to do Band Concentration Curl

Sit on a bench with your feet flat on the floor, placing the middle of the resistance band under your right foot. Hold the handle of the band in your right hand, and rest your elbow against the inside of your thigh, fully extending your arm towards the floor.
Curl the handle upward towards your shoulder, squeezing your biceps at the top of the movement until your hand is near shoulder level.
Slowly lower the handle back to the starting position with control, fully extending your arm. Repeat for the desired number of repetitions, then switch to the left arm.

Form tips

Ensure the resistance band is securely placed under your foot to avoid slipping.
Exhale as you curl the band upwards and inhale as you lower it back down.
Keep your upper arm stationary and avoid swinging it.

Band Concentration Curl alternatives

Kettlebell Concentration Curl

Biceps · intermediate

Landmine Concentration Curl

Biceps · intermediate

Dumbbell Standing Concentration Curl

Biceps · intermediate

Barbell Standing Concentration Curl

Biceps · intermediate

More biceps exercises

Biceps Leg Concentration Curl

Biceps · intermediate

Ez Barbell Curl

Biceps · intermediate

Barbell Curl

Biceps · intermediate

Barbell Seated Concentration Biceps Curl

Biceps · beginner

Kettlebell Curl

Biceps · intermediate

Dumbbell Seated Reverse Grip Concentration Curl

Biceps · beginner

Dumbbell Standing One Arm Concentration Curl

Biceps · intermediate

Dumbbell Hammer Curl

Biceps · intermediate

Band Concentration Curl FAQ

What muscles does Band Concentration Curl work?

Band Concentration Curl mainly works the biceps in the upper arms (Biceps Brachii). The forearms work as secondary muscles.

What equipment do you need for Band Concentration Curl?

You need a band.

How many sets and reps of Band Concentration Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Concentration Curl good for beginners?

Yes. Band Concentration Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Band Concentration Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Concentration Curl?

Other exercises for the biceps include Kettlebell Concentration Curl, Landmine Concentration Curl, Dumbbell Standing Concentration Curl and Barbell Standing Concentration Curl.

For developers

Use Band Concentration Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_DAFE6M" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_DAFE6M",
  "name": "Band Concentration Curl",
  "model": "female",
  "target": "Biceps",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_DAFE6M/mp4-720.mp4?…",
    "poster": "https://…/ex_DAFE6M/poster.jpg?…"
  }
}