Female model ex_OHGOHP

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Arms · Band

Band Kneeling Preacher Curl

beginnerstrength

Band Kneeling Preacher Curl is a beginner isolation strength exercise that works the biceps (upper arms). It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Biceps
Body part: Upper Arms
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Biceps · Biceps Brachii

How to do Band Kneeling Preacher Curl

Secure the middle of the resistance band to a sturdy anchor point low to the floor. Squat fully on the floor facing the anchor point, holding one handle of the band in each hand with your arms extended in front of you, resting on your knees, and palms facing up.
Curl the handles towards your shoulders, keeping your upper arms stationary until your hands are near shoulder level.
Squeeze your biceps at the top of the movement, ensuring a full contraction.
Slowly lower the handles back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Ensure the resistance band is securely anchored to avoid slipping.
Exhale as you curl the band handles upward and inhale as you lower them back down.
Keep your upper arms stationary to isolate the biceps.

Band Kneeling Preacher Curl alternatives

Kettlebell Preacher Curl

Biceps · intermediate

Dumbbell Preacher Curl

Biceps · intermediate

Cable Preacher Curl

Biceps · beginner

Barbell Preacher Curl

Biceps · intermediate

More biceps exercises

Preacher Curl Ez Bar

Biceps · intermediate

Dumbbell Seated Preacher Curl

Biceps · beginner

Dumbbell Zottman Preacher Curl

Biceps · intermediate

Preacher Curl Dumbbells Simultaneous

Biceps · intermediate

Dumbbell Standing Preacher Curl

Biceps · intermediate

Dumbbell Preacher Curl Over Exercise Ball

Biceps · intermediate

Preacher Curl Ez Bar Close Grip

Biceps · intermediate

Dumbbell Preacher Curl (Turned Torso)

Biceps · intermediate

Band Kneeling Preacher Curl FAQ

What muscles does Band Kneeling Preacher Curl work?

Band Kneeling Preacher Curl mainly works the biceps in the upper arms (Biceps Brachii).

What equipment do you need for Band Kneeling Preacher Curl?

You need a band and a sturdy surface.

How many sets and reps of Band Kneeling Preacher Curl should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Kneeling Preacher Curl good for beginners?

Yes. Band Kneeling Preacher Curl is rated beginner, so it's a sound choice while you learn to train the biceps.

How many calories does Band Kneeling Preacher Curl burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Kneeling Preacher Curl?

Other exercises for the biceps include Kettlebell Preacher Curl, Dumbbell Preacher Curl, Cable Preacher Curl and Barbell Preacher Curl.

For developers

Use Band Kneeling Preacher Curl in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_OHGOHP" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_OHGOHP",
  "name": "Band Kneeling Preacher Curl",
  "model": "female",
  "target": "Biceps",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_OHGOHP/mp4-720.mp4?…",
    "poster": "https://…/ex_OHGOHP/poster.jpg?…"
  }
}