Band Preacher Curl

Pro Tip

If you have difficulty balancing, try widening your stance so that you feel more stable. Continue to keep your arms shoulder-width apart. The band can be wrapped around any stable object if a power rack or pole is not available.

How To

  1. Wrap a band around the lowest portion of a power rack or pole.
  2. Squat down with your feet shoulder-width apart while holding onto each end of the band with an underhand grip.
  3. Firmly position your upper arms shoulder-width apart on your thighs, exhale and curl the band upward towards your shoulders.
  4. Continue curling the band upwards until you are no longer able to curl it any further while keeping your upper arms firmly positioned on your thighs.
  5. Inhale and allow your arms to extend, returning them to the starting position.

Primary Muscle Groups

Inner Bicep

Inner portion of your bicep.

Secondary Muscle Groups


Muscles of your butt.


Muscles spanning the back of your thigh.

Inner Forearm

A group of muscles on the inside of your lower arm.

Inner Thigh

Muscles spanning your inner thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Outer Bicep

Outer portion of your bicep.


Muscles spanning the front of your thigh.


Handle Band

These bands are usually the easiest to grip. If none are available, you can use a loop band instead.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment