Resistance-Band Concentration Curl

1. Starting Position:
- Begin by kneeling on the ground or sitting on a bench.
- Place one end of the resistance band under your foot on the same side you will be working out (e.g., if using your right arm, place it under your right foot).
- Hold the other end of the band with the corresponding hand.

2. Hand Positioning:
- Bend your elbow and rest your arm against your inner thigh. This will help stabilize your arm during the movement.

3. Curl Movement:
- Keeping your elbow stationary against your thigh, slowly curl your hand towards your shoulder. Focus on contracting your bicep.
- Exhale as you lift the band.

4. Return to Start:
- Lower your hand back down to the starting position in a controlled manner, inhaling as you do so.

5. Repetitions:
- Perform 10-15 repetitions on one side before switching to the opposite side.
- Ensure you maintain proper form throughout to maximize effectiveness and minimize injury.

6. Tips:
- Keep your back straight and avoid leaning forward or backward.
- Control the movement throughout; don’t let the band snap back quickly.
- Adjust the resistance of the band (by using a thicker band or adjusting its length) to increase or decrease difficulty as needed.