Band Kneeling Preacher Curl

Isolates the biceps by stabilizing the arms. The kneeling position and band resistance ensure constant tension and a powerful peak contraction.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Handle Bands

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Anchor the band low. Kneel and rest your upper arms on a bench or exercise ball. Hold the band with a supinated grip.

Instructions

1. Curl the band toward your chin.
2. Squeeze the biceps.
3. Lower slowly until arms are fully extended.
4. Maintain a stationary torso.
5. Keep wrists neutral.

Common Mistakes

1. Lifting elbows off the support.
2. Using momentum.
3. Rounding the back.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

Beginner / Barbell / Forearms / pull

A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

Beginner / Bodyweight-only / Forearms / isolation

A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

Beginner / Barbell / Biceps / pull

Emphasizes the inner (short) head of the biceps. The wider grip shifts the tension to build arm thickness and a fuller bicep appearance.

Standing One Arm Concentration Curl

Beginner / Dumbbells / Biceps / pull

Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

Beginner / Dumbbells / Biceps / pull

A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum or leg drive.

Standing Biceps Curl

Beginner / Dumbbells / Biceps / pull

The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

Beginner / Dumbbells / Biceps / pull

A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.