Resistance Band Seated Preacher Curl

The Resistance Band Seated Preacher Curl is a seated curl that isolates the Biceps. Resting your elbows above your knees fixes the arm position, which limits cheating and keeps the work on the target muscle.

Muscles Worked: Biceps (Biceps Brachii) · also Brachialis, Forearms (Brachioradialis)
Equipment: Door anchor, Resistance band(s), 2 handles

Man seated on a mat facing a low anchor, elbows over his knees, arms extended holding handles, then curling the handles to his face. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at the bottom of the door.
Bands:: Clip a handle to each end of the band(s).
Body Position:: Hold a handle in each hand and sit facing the door with your feet 2 to 3 feet from it, feet flat and knees up. Position your arms almost fully straight, palms up, with your elbows just above your knees. Keep your back straight and chest up.

Movement

Bend your arms and curl the handles until your hands almost touch your face. Lower under control until your arms are almost straight.

Points To Remember

Fully lengthen the Biceps (arms almost straight) and fully shorten them (hands by your face) on every rep.

Questions About The Seated Preacher Curl

What muscles does the Resistance Band Seated Preacher Curl work?

The Resistance Band Seated Preacher Curl works the Biceps, with the Brachialis and Forearms assisting. Bracing the elbows over the knees isolates the Biceps.

Why is a Preacher Curl harder to cheat on?

In the Resistance Band Seated Preacher Curl, your elbows rest above your knees, so you cannot swing your body or move your upper arms to help lift the handles.