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

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.

You may also like

Arms Stretch on a Support

Bodyweight · Easy
BicepsFront shouldersMiddle chest

Assisted Chin-Up on a Bench

Bodyweight · Easy
BicepsMiddle backMiddle chestTrapezius

Band 45-Degree Biceps Curl

Easy
BicepsOuter forearm

Band Alternating Biceps Curl

Easy
BicepsOuter forearm