Resistance Band Concentration Curl (Bar + Footplate) 1️⃣ Step one foot firmly onto the footplate 2️⃣ Attach resistance band to the bar 3️⃣ Sit or hinge forward slightly 4️⃣ Brace elbow against inner thigh 5️⃣ Curl the bar up slowly 6️⃣ Squeeze the bicep at the top 7️⃣ Lower under control (3–4 sec) • Keep shoulder still • Elbow stays pinned • Curl → squeeze → control • 10–12 reps per arm