10 Best Band Concentration Curl Alternatives for Limited Equipment

Ranked Band Concentration Curl Alternatives

10 substitutes, ranked by how closely each one matches the Band Concentration Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Resistance Band Seated Biceps Curl

   91% match

   • Biceps
   • Band
   • Beginner
   • Isolation

   It uses the same equipment and still works the biceps.

   How to perform this exercise

   1. Sit on a chair or bench with your back straight and feet flat on the ground.
   2. Hold the resistance band with an underhand grip, palms facing up, and arms extended down by your sides.
   3. Keeping your upper arms stationary, exhale and curl the resistance band up towards your shoulders.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the resistance band back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: curl, the same as the Band Concentration Curl
   • Primary muscle: biceps, the same as the Band Concentration Curl
   • Equipment: a band, the same as the Band Concentration Curl
   • Body position: seated, the same as the Band Concentration Curl
2. Play demonstration

   2. Band One Arm Overhead Biceps Curl

   90% match

   • Biceps
   • Band
   • Beginner
   • Isolation

   Pick this when you want to work the biceps with more balance to manage.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place one end of the band under your foot.
   2. Hold the other end of the band with your arm fully extended overhead, palm facing forward.
   3. Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps.
   4. Pause for a moment at the top, then slowly lower your forearm back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Concentration Curl
   • Primary muscle: biceps, the same as the Band Concentration Curl
   • Equipment: a band, the same as the Band Concentration Curl
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Band Concentration Curl
3. Play demonstration

   3. Cable Seated One Arm Concentration Curl

   90% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the biceps.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the floor and your back straight.
   2. Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
   3. Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
   4. Pause for a moment at the top of the movement, squeezing your biceps.
   5. Slowly lower the cable handle back to the starting position while inhaling.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Concentration Curl
   • Primary muscle: biceps, the same as the Band Concentration Curl
   • Equipment: a cable, not a band
   • Body position: seated, the same as the Band Concentration Curl
4. Play demonstration

   4. EZ Bar Seated Close Grip Concentration Curl

   90% match

   • Biceps
   • Ez-barbell
   • Intermediate
   • Isolation

   A good swap when you have an EZ bar to work with, and it still works the biceps.

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
   2. Rest your elbow on the inside of your thigh, just above the knee.
   3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Concentration Curl
   • Primary muscle: biceps, the same as the Band Concentration Curl
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Band Concentration Curl
5. Play demonstration

   5. Biceps Leg Concentration Curl

   89% match

   • Biceps
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the biceps with bodyweight alone.

   How to perform this exercise

   1. Sit on a bench with your legs spread apart and your feet flat on the ground.
   2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
   3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
   4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: curl, the same as the Band Concentration Curl
   • Primary muscle: biceps, the same as the Band Concentration Curl
   • Equipment: bodyweight only, not a band
   • Body position: seated, the same as the Band Concentration Curl
6. 

   6. Concentration Curls

   89% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the biceps.

   How to perform this exercise

   1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
   2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
   3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
   4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
   5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Concentration Curl
   • Primary muscle: biceps, the same as the Band Concentration Curl
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Band Concentration Curl
7. Play demonstration

   7. Dumbbell Concentration Curl

   89% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
   2. Fully extend your arm and hold the dumbbell with an underhand grip.
   3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Concentration Curl
   • Primary muscle: biceps, the same as the Band Concentration Curl
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Band Concentration Curl
8. 

   8. Zottman Preacher Curl

   89% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
   2. As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
   3. Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
   4. As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
   5. Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Concentration Curl
   • Primary muscle: biceps, the same as the Band Concentration Curl
   • Equipment: free weights, not a band
   • Body position: seated, the same as the Band Concentration Curl
9. Play demonstration

   9. Cable Concentration Curl

   89% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
   2. Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh.
   3. Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps.
   4. Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band Concentration Curl
   • Primary muscle: biceps, the same as the Band Concentration Curl
   • Equipment: a cable, not a band
   • Body position: seated, the same as the Band Concentration Curl
10. Play demonstration

    10. Cable One Arm Preacher Curl

    89% match

    • Biceps
    • Cable
    • Beginner
    • Isolation

    How to perform this exercise

    1. Adjust the cable machine so that the preacher curl pad is at chest height.
    2. Stand facing the cable machine with your feet shoulder-width apart.
    3. Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
    4. Keep your back straight and your core engaged.
    5. Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
    6. Pause for a moment at the top of the movement, squeezing your biceps.
    7. Slowly lower the cable handle back to the starting position.
    8. Repeat for the desired number of repetitions.
    9. Switch arms and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: curl, the same as the Band Concentration Curl
    • Primary muscle: biceps, the same as the Band Concentration Curl
    • Equipment: a cable, not a band
    • Body position: seated, the same as the Band Concentration Curl