Preacher Curl (Band)

An isolation exercise using a resistance band with arm support to target the biceps through a full range of motion while minimizing momentum.

Instructions

1. Sit at a preacher bench with your upper arms and elbows supported on the pad.
2. Grip the band at the appropriate resistance level with both hands.
3. Keep your upper arms stationary and fully supported on the bench throughout.
4. Extend your forearms fully without fully locking your elbows at the bottom.
5. Curl the band toward your chest by flexing your elbows against the resistance.
6. Squeeze your biceps at the top of the movement.
7. Lower the band back down in a controlled manner to nearly full extension.
8. Perform the desired number of repetitions while maintaining constant tension.

Tips

• Keep your upper arms completely stationary and pressed against the pad.
• Move slowly through the entire range of motion, emphasizing the contraction.
• Avoid bouncing or using momentum at the bottom of each repetition.
• The pad prevents cheating, making this an excellent isolation movement for the biceps.
• Control both the positive and negative portions of the movement.
• Adjust band resistance to maintain controlled movement throughout all repetitions.