Band Kneeling Preacher Curl - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Band Kneeling Preacher Curl

Step by step instructions, muscle activation and variants for the Band Kneeling Preacher Curl.

EasyBiceps

About this exercise

A preacher-style biceps curl performed in a kneeling position using a resistance band, with the upper arms braced on a surface in front of you. Eliminating the ability to swing the arms isolates the biceps effectively and emphasises the lower portion of the muscle.

How to Perform

  • Kneel on the floor in front of a bench or chair and drape your upper arms over it to brace them
  • Anchor the resistance band under the bench or under your knees and hold the other end with both hands
  • Keep your upper arms pressed firmly against the support throughout the movement
  • Curl your forearms upward, bringing your hands toward your shoulders
  • Squeeze your biceps at the top of the movement
  • Slowly lower your forearms back to the starting position, fully extending your elbows
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Biceps
Secondary
Outer forearm

Common Mistakes

Common mistakes content is coming soon.

About the Band Kneeling Preacher Curl

The Band Kneeling Preacher Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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