# Squatting Resistance Band Curl

A band biceps curl done in a deep squat facing a low anchor, with your upper arms resting on your knees. Resting the arms on your knees stops shoulder swing and keeps the work on the biceps.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-kneeling-preacher-curl/video/female.mp4
- HTML: https://seto.fit/exercises/squatting-resistance-band-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 5/10
- Front delts: 2/10

## How to do the Squatting Resistance Band Curl

1. Anchor the band low and squat facing it, feet flat.
2. Rest your upper arms on your knees, palms facing up.
3. Curl your hands toward your face, bending only at your elbows.
4. Slowly lower your arms back down, feeling the band's pull.

### Full technique — 6 steps

1. Anchor the middle of the band low, near the floor, on a rack or another sturdy post.
2. Face the anchor and squat down with both feet flat, holding one end of the band in each hand.
3. Rest the backs of your upper arms on your knees with elbows straight and palms facing up.
4. Curl your hands toward your face by bending the elbows, keeping your upper arms on your knees.
5. Raise until your forearms approach vertical and squeeze the biceps at the top.
6. Lower back down until your elbows are straight or nearly straight while keeping tension on the band.

## Common mistakes

- Letting the band go slack
- Lifting upper arms off knees
- Cutting off the bottom range
- Rising out of the squat to curl
- Bending the wrist through the curl

## Form cues

- Start with band tension
- Keep upper arms still
- Palms stay up
- Stay low in the squat
- Fully extend each rep

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Alternating Seated Dumbbell Curl](https://seto.fit/exercises/alternating-seated-dumbbell-curl/), [Alternating Incline Dumbbell Curl](https://seto.fit/exercises/alternating-incline-dumbbell-curl/)
- **Barbell**: [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/), [Seated Barbell Curl](https://seto.fit/exercises/seated-barbell-curl/)
- **Kettlebell**: [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/), [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/)
- **Machine**: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/), [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/) — Beginner
- **This exercise: Squatting Resistance Band Curl — Beginner**
- Harder: [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Squatting Resistance Band Curl work?

Primary: Biceps 9/10. Also works: Forearms 5/10, Front delts 2/10.

### Which joints does the Squatting Resistance Band Curl load?

Knee: low, Elbow: low, Wrist: low.

### When should I do the Squatting Resistance Band Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Squatting Resistance Band Curl?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Squatting Resistance Band Curl?

Dumbbells: Alternating Seated Dumbbell Curl, Alternating Incline Dumbbell Curl. Barbell: Single Arm Barbell Curl, Seated Barbell Curl. Kettlebell: Kettlebell Goblet Curl, Single Arm Kettlebell Curl. Machine: Alternating Machine Biceps Curl, Ski Erg Biceps Curl.

### What is an easier version of the Squatting Resistance Band Curl?

Alternating Resistance Band Curl (Beginner).

### What is a harder version of the Squatting Resistance Band Curl?

Resistance Band Zottman Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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