Exercise guide
Band Kneeling Preacher Curl
- Intermediate
- Isolation
- Rep-based
- Upper arms
This exercise uses a resistance band to provide constant tension throughout the curl, specifically targeting the bicep peak. The preacher bench stabilizes the upper arms, isolating the biceps and preventing momentum from assisting the lift.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Primary
Equipment
Setup
- Anchor a resistance band to the base of a power rack or a heavy object in front of the preacher bench.
- Kneel behind the preacher bench and place your upper arms firmly against the pad, ensuring your armpits are snug against the top edge.
- Grasp the band with an underhand (supinated) grip, keeping your hands shoulder-width apart.
- Position the bench far enough from the anchor point so there is slight tension in the band even at full arm extension.
How to do it
- Exhale as you curl the band toward your shoulders by flexing your elbows, keeping your upper arms glued to the pad.
- Squeeze your biceps hard at the top of the movement for a one-second pause to maximize peak contraction.
- Inhale as you slowly lower the band back to the starting position, maintaining controlled tension throughout the descent.
- Follow a 2-1-2 tempo: two seconds to lower, one second to squeeze, and two seconds to curl.
Form checklist
- Keep your armpits tight against the pad to prevent the elbows from lifting or shifting.
- Maintain a neutral spine and avoid rocking your torso back to help pull the band.
- Ensure your wrists remain straight and strong; do not let the band pull them into extension.
- Keep your shoulders depressed and away from your ears throughout the set.
Pro tips
- Focus on the 'ascending resistance' of the band; the tension is highest at the top, so emphasize the squeeze.
- Slightly rotate your pinkies toward your shoulders at the top of the curl to further engage the short head of the biceps.
Make it harder
- Move the bench further away from the anchor point to increase the resistance at the start of the movement.
- Add a 3-5 second eccentric (lowering) phase to significantly increase time under tension.
Frequently asked
- What muscles does the band kneeling preacher curl work?
- The band kneeling preacher curl primarily targets the biceps.
- What equipment do you need for the band kneeling preacher curl?
- The band kneeling preacher curl uses resistance band.
- Is the band kneeling preacher curl good for beginners?
- The band kneeling preacher curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.