Arms · Resistance Band
Band Concentration Curl
How to do the band concentration curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on a bench and step one foot on a resistance band, holding the end in the same-side hand. Brace that elbow against the inside of your thigh and curl the band up toward your shoulder, squeezing your bicep. Lower with control and keep tension on the band the whole time.
- 1Bicep isolating the curl with your elbow braced on your thigh
- 2A hard squeeze at the top with a controlled lowering phase
- 3A neutral wrist keeping tension on the bicep
Common mistakes
- Avoid swinging or using your shoulder; keep the upper arm still
- Don't let the band snap back quickly on the way down
- Avoid overextending your elbow at the bottom
Muscles worked
The band concentration curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the band concentration curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.