The concentration curl is a popular exercise for training the biceps. You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Concentration curls
Sitting
Type: Unilateral
Rest: 120s
Equipment: Fitnessband kurz
Tutorial
1
Kneel on the floor with your right leg and stand on your left leg. Clamp a short Theraband between your left foot and the floor.
2
Press your left elbow/triceps against the inside of your left knee and let your arm hang above the floor. Grasp the band with your left hand and point your palm inwards/forward.
3
Now bend your left arm forcefully until you have reached the maximum bend in your elbow and your hand is close to your shoulder. Exhale and tense your biceps hard.
4
Release the bend in your elbow slowly and in a controlled manner until your arm is fully extended and back in the starting position. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbows do not move to create momentum. The back remains straight throughout the exercise and does not sway. Also make sure to perform the movement slowly and in a controlled manner to maximize tension on the biceps and avoid injury.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Biceps
Secondary
Brachialis
Tertiary
—
Equipment
Resistance band short
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