Band Concentration Curl
Build biceps anywhere! Targeted curls with just a band. Feel the burn with every rep.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by sitting down on a bench and spreading your legs apart.
2. Secure one end of the resistance band under your foot so that it stays in place during the exercise.
3. Lean slightly forward, and with the hand of your active arm, grab the other end of the band with an underhand grip (palms facing up).
4. Rest the back of your upper arm on the inside of your thigh to stabilize it. Make sure your arm is fully extended.
5. While keeping your upper arm stationary, exhale and curl your hand up towards your shoulder by flexing at the elbow. The resistance band should provide tension throughout the movement.
6. Once you have curled your hand as far as you comfortably can, hold the position for a brief moment, squeezing your biceps at the top of the movement.
7. Inhale and slowly release the tension to return your hand to the starting position, straightening your arm but keeping continuous tension on the band.
8. Complete the desired number of repetitions before switching arms and repeating the process.
Tips: - Ensure that you perform the exercise in a controlled manner to maximize muscle engagement. - Avoid using your back or shoulders to lift the weight; the movement should come purely from the flexing of your elbow. - Adjust the resistance of the band as needed to match your fitness level. More resistance will make the exercise more challenging. - Keep your wrists straight throughout the movement to prevent undue stress on the joint. - Focus on breathing correctly, exhaling as you curl up and inhaling as you release.
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