Concentration Curls With Bands: An Solid Bicep Isolation Exercise

Concentration Curls With Bands are a great bicep isolation exercise for bulging arms. Do you want bulging biceps? Well, you’ve come to the right place. Not only can you get an amazing workout using bands for your concentration curls, you’ll also get some great benefits like increased arm strength and improved posture. So let’s get started and make sure you don’t make any of the common mistakes we’ll talk about.

Concentration Curls With Bands Summary

  • Primary Muscles: Biceps Brachii
  • Secondary Muscles: Brachialis, and Brachioradialis
  • Equipment: Resistance Band
  • Mechanics Type: Isolated
  • Force: Pull
  • Utility: Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Concentration Curls With Bands Instructions

  • Get started by finding a conferrable seat where your upper thigh will be flat.
  • Anchor the band under the foot of the exercising arm so that is will be tight throughout the exercise.
  • Grab the handle with your elbow supported on your thigh.
  • Curl the handle up to your chest.
  • Then lower the handle back down util you arm is extended and repeat for a set.
  • After you complete a set with one side, switch to work your opposite arm.

Video Tutorial

How to Do Seated Concentration Curls with Resistance Bands! The Best Resistance Bands Exercises

Concentration Curls With Bands Muscles

Target (Agonist)

  • Biceps Brachii


  • Brachialis
  • Brachioradialis

Dynamic Stabilizers

  • None


  • Deltoid – Anterior
  • Levator Scapulae
  • Trapezius – Middle
  • Trapezius – Upper
  • Wrist Flexors

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the concentration curls with bands exercise highlighted in red and the rest in blue.

Benefits of Concentration Curls With Bands

The exercise Concentration Curls With Bands is a great addition to any strength training or fitness routine. It targets the muscle Biceps Brachii, an important muscle for both functional and aesthetic purposes. By performing this exercise with bands, you can increase the range of motion and recruitment of the biceps, making it more effective at building size and strength in the area. Additionally, the tension created by the bands increases the time under tension of the biceps, which helps build and maintain muscle endurance. All in all, this exercise is a great way to add variation to your workout and build bigger, stronger biceps.

Tips for Performing Concentration Curls With Bands

If you’re looking for a way to add some intensity and challenge to your biceps workouts, concentration curls with bands are the perfect solution. Not only are these curls an effective way to build strength and increase muscle size, but they can also help improve your balance and stability. With these tips, you’ll be able to maximize the benefits of concentration curls with bands and reach your fitness goals.

  • The key to this exercise is ensuring the band is tight throughout, since the band gains tension the more that it is stretched. You need to find a balance between not enough tension at the bottom and to much tension at the top.
  • You can wrap the band under then over you foot and hold the other handle in you non exercising hand, when there is no good anchor.
  • Start by using your weaker side, so that you do the same number of reps with each arm.

Benefits and Tips Video

Concentration Curls Aren't Working for You (HERE'S WHY!)

Frequent Mistakes To Avoid

When doing concentration curls with bands, it’s important to avoid common mistakes in order to get the most out of your workout. These mistakes can not only reduce the effectiveness of the exercise, but can also lead to injury if not done properly. It’s important to be aware of these mistakes and adjust your form accordingly.

  • Stop Yourself From Using Too Little or Too Much Tension. Too little, and you will not be adequately using your target muscle. Excessive, and it will lead to cheating. Make certain you can conduct between 8-12 reps with proper form.
  • Don’t relax your abs. Flexing your abs protects your backbone by maintaining your internal pressure.
  • Don’t go too quick. Going slow will enable your muscles to be working for a longer time. Any time you condition with resistance bands, your goal should preferably be to stress and fatigue your muscles so that they can build back stronger. You can do this preferably through more time under tension.

Variations and Complementary Exercises

If you’re looking to switch up your routine, there are many variations, complementary, and alternative exercises that will work the same muscles as Concentration Curls With Bands. Below is a list of exercises you can use to target the same muscle groups.

Graphic image of Dumbbell Concentration Curl.

Dumbbell Concentration Curl: Dumbbell Concentration Curl is an excellent alternative or complementary exercise to Concentration Curls With Bands. This exercise targets the same muscles and can help to increase the intensity of your workout. It also allows for greater control over the range of motion and the amount of weight lifted, making it a great option for those who want to take their bicep curls to the next level. The exercise involves holding a single dumbbell with both hands and curling it towards your shoulder, squeezing the biceps at the top of the motion. To make it more challenging, you can perform this exercise with both arms at once or even one arm at a time.

Graphic image of Dumbbell Cross Body Hammer Curl.

Dumbbell Cross Body Hammer Curl: The Dumbbell Cross Body Hammer Curl is a great complementary or alternative exercise for Concentration Curls With Bands. This exercise targets the same muscle groups, but with different angles of motion. The Cross Body Hammer Curl involves holding a dumbbell in each hand and bringing them across the body in a hammer curl motion. This exercise not only works the biceps, but also the forearms, shoulders and core as you must stabilize your body throughout the motion. As a result, you get an effective workout for your arms without using bands.

Graphic image of Dumbbell Curl.

Dumbbell Curl: The Dumbbell Curl is a great alternative to the Concentration Curl with Bands. This exercise primarily targets the biceps, but also works the forearms and shoulder muscles. To perform a Dumbbell Curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand with palms facing out. Keeping your elbows close to your body, slowly curl the weights up to shoulder level and then slowly lower them back down. This exercise can be done with one arm at a time or with both arms at the same time, depending on the desired intensity. The Dumbbell Curl is an effective exercise for strengthening and toning the biceps, and it is an ideal choice for those looking for an alternative to the Concentration Curl with Bands.

Check Out These Top Resistance Band Exercises

Graphic image of Dumbbell Hammer Curl.

Dumbbell Hammer Curl: The Dumbbell Hammer Curl is a great complementary or alternative exercise for the Concentration Curls With Bands. It helps strengthen the biceps, brachialis, and brachioradialis muscles by having the lifter curl the weight up in a hammer-like motion. This exercise also helps to improve forearm strength and stability, as well as shoulder and elbow stability. The Dumbbell Hammer Curl can be used as a substitution for Concentration Curls With Bands, as it works the same muscles but with a different form and technique.

Graphic image of Dumbbell High Curl.

Dumbbell High Curl: Dumbbell High Curl is a great alternative or complementary exercise to Concentration Curls With Bands. This exercise is great for targeting the biceps and working the same muscle groups as the concentration curl. It is done by standing upright with a dumbbell in each hand and curling the weights up towards the shoulder. The main difference between this exercise and the concentration curl is that it involves more range of motion and uses heavier weights. This exercise is also beneficial because it works both arms evenly, something that concentration curls with bands may not do as effectively.

Graphic image of Dumbbell Preacher Hammer Curl.

Dumbbell Preacher Hammer Curl: The Dumbbell Preacher Hammer Curl is a great exercise to complement or even replace the Concentration Curls With Bands. This exercise emphasizes the same muscle groups, but with the added challenge of a preacher bench and dumbbells. It provides a more stable surface than a band and allows for greater range of motion. Additionally, using heavier dumbbells can help you to increase the intensity of the workout and build even more muscle. This exercise is an excellent choice for those looking for an alternative or complementary exercise to the Concentration Curls With Bands.

Opposing Complementary Exercises

Using opposing muscle groups to complement the exercise Concentration Curls With Bands can help to balance out muscle strength and reduce the risk of injury. To do this, try these exercises that work the opposite muscles as the exercise Concentration Curls With Bands:

Graphic image of Dumbbell Kickback.

Dumbbell Kickback: The Dumbbell Kickback is a complementary exercise to the Concentration Curls With Bands, as it works the opposing muscle group. This exercise strengthens and tones the rear deltoids and triceps while also providing an effective stretch. By using a lighter weight and focusing on the eccentric portion of the exercise, this move can help to improve overall stability and control throughout the entire range of motion. The Dumbbell Kickback is an effective way to add balance to the arm-strengthening routine, especially when paired with the Concentration Curls With Bands.

Graphic image of Cable Tricep Pushdown.

Cable Tricep Pushdown: The cable tricep pushdown is the perfect complement to concentration curls with bands. This exercise works the opposing muscle group of the biceps, the triceps. By performing the tricep pushdown, you are actively working the triceps to balance out the work of the biceps. This will help to ensure proper development of both muscle groups and reduce your risk of injury. Additionally, this exercise can help to improve your overall upper body strength and stability.

Graphic image of EZ Bar Decline Triceps Extension.

EZ Bar Decline Triceps Extension: The EZ Bar Decline Triceps Extension is an excellent complement to the Concentration Curls With Bands exercise. This exercise targets the triceps, which are the opposing muscle group to the biceps. The decline position of this exercise increases the range of motion, allowing for a deeper stretch and contraction of the triceps. This exercise also helps to develop strength and endurance in the triceps, which is essential for proper form when performing bicep exercises. By pairing this exercise with the Concentration Curls With Bands, it helps to ensure balanced muscle development in both the upper arms and shoulders.


This exercise is a great way to get fit without a gym membership or fancy equipment. Concentration curls with bands are simple to do, and you can do them just about anywhere. Not only are they easy to learn, but they also work multiple muscles in the arms and shoulders. Just make sure you’re doing it correctly and not making any of the common mistakes. And don’t forget to have fun with it! Now that you know how to do concentration curls with bands, why not check out some other fitness articles to help you on your fitness journey?

References: Wikipedia | |

Pin image for concentration curls with bands post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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