Band concentration curl

Sit on a bench or chair with your legs spread apart and your feet flat on the ground. Hold one end of the band in your hand and step on the other end with your foot on the same side. Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee. With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary. Pause for a moment at the top, then slowly lower your hand back down to the starting position. Repeat for the desired number of repetitions, then switch sides.