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Mini Loop Band Kneeling Bicep Curl
A kneeling resistance band bicep curl isolating the biceps for strength and hypertrophy, using progressive tension and core stability in a half-kneel position.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Short Head, Brachialis
Forearms
4/10Flexors
Abs
2/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel on one knee with the other foot flat forward, place mini loop band under front foot arch, grip band with supinated hand on same side, rest elbow on inner thigh above knee.
- Curl hand toward shoulder by flexing bicep, keep elbow fixed.
- Squeeze bicep at top.
- Pause briefly in contraction.
- Slowly extend arm to full stretch.
- Resist band on lowering.
- Switch sides after reps.
Coaching Tips
Form Cues
- Elbow stays planted.
- Squeeze at top.
- Control the descent.
- Grip tight.
- Core braced.
Breathing
Inhale during lowering, exhale as you curl upward while bracing core.
Tempo
2-1-2
Range of Motion
Full elbow extension at bottom to bicep contraction near shoulder, without shoulder movement.
Safety
Safety Notes
- Start with light band resistance.
- Avoid if knee pain present.
- Keep movements controlled to prevent strain.
- Consult pro if form unsure.
Spotting
Not required; self-supported isolation exercise.
Common Mistakes
- Using momentum to swing.
- Elbow lifts off thigh.
- Incomplete extension.
- Shoulder shrugs upward.
- Rushing eccentric phase.
When to Avoid
- Acute elbow or shoulder injury
- Knee joint issues
Flexibility Needed
- Adequate knee flexion for kneeling
- Shoulder flexion for arm position
Build Up First
- Basic bicep curl form
- Ability to maintain half-kneel stability
Also known as
Kneeling Mini Band Bicep Curl, Half-Kneeling Band Concentration Curl, Loop Band Preacher Curl
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