Arms · Resistance Band
Band Kneeling Preacher Curl
How to do the band kneeling preacher curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Kneel and rest the backs of your upper arms over a bench or pad with a resistance band anchored low in front of you. Grip the handle and curl it toward you, squeezing your biceps with your upper arms pinned to the pad, then lower slowly against the band.
- 1Pin your upper arms to the pad and curl the handle toward you, feeling an
- 2isolated contraction in your biceps
- 3Lower the handle slowly to feel a stretch at the bottom without losing tension
- 4Use a full range of motion while keeping your upper arms pinned to the pad
Common mistakes
- Don't lift your elbows off the pad or swing your body to move the handle
- Avoid cutting the range short; extend almost fully for a complete stretch
- Don't let your wrists bend backward or forward excessively
Muscles worked
The band kneeling preacher curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the band kneeling preacher curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.