Male

Band concentration curl

Muscles involved

Mastering progressive resistance is key to muscle development, and the band concentration curl is the ultimate exercise to refine your technique as you get stronger. Using a resistance band creates accommodating tension, meaning the movement gets harder right as your biceps and brachialis reach full contraction. To progress safely from less to more, start with a light resistance band and lock your arm position to focus on pure form. As your strength develops, you can increase resistance simply by choking up on the band or stepping up to a thicker band. The secret to continuous gains is maintaining full control on the way down, resisting the pull of the band so your brachialis and biceps stay under tension without compromising posture.

How to do it

1. Sit in a chair with a resistance band under your feet. 2. Grip the band with your hands, maintaining tension. 3. Lift your hands towards your shoulders by bending your elbows. 4. Lower your hands controllably to the starting position.

Equipment required

Banda elástica

Muscles worked

Tips

- Maintain tension in the band throughout the movement. - Bend your elbows by contracting your biceps, not using momentum. - Control the descent, fully stretching your arms.