Biceps Leg Concentration Curl

Target your biceps effectively with the Biceps Leg Concentration Curl. Sit, brace your arm against your thigh, and curl a dumbbell for focused muscle

IntermediateUpper Arms Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Biceps Leg Concentration Curl

Isolation

Band concentration curl

Upper Arms · Brachialis · Band

Intermediate

Isolation

Barbell Standing Concentration Curl

Upper Arms · Brachialis · Barbell

Intermediate

Isolation

EZ Bar Seated Close Grip Concentration Curl

Upper Arms · Brachialis · EZ Barbell

Intermediate

Isolation

Dumbbell Concentration Curl

Upper Arms · Brachialis · Dumbbell

Intermediate

Description

A strength training exercise that targets the biceps. It involves sitting on a bench, placing the back of your upper arm on your inner thigh, and lifting a weight towards your chest.

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How to do Biceps Leg Concentration Curl

01
Setup
Sit on a flat bench with your feet flat on the floor, wider than shoulder-width apart, and lean forward slightly from your hips.
02
Setup
Hold a dumbbell in one hand with an underhand grip (palms facing up), and place the back of your upper arm (triceps side) against the inner thigh of the same leg.
03
Setup
Allow the dumbbell to hang straight down towards the floor, fully extending your arm while keeping your back straight and chest up.
04
Exhale and slowly curl the dumbbell upwards towards your shoulder, contracting your biceps and keeping your upper arm firmly pressed against your thigh.
05
Squeeze your biceps intensely at the top of the movement, then inhale and slowly lower the dumbbell back to the starting position with complete control, fully extending your arm.

Tips

Focus on a strong peak contraction: At the top of the curl, consciously squeeze your biceps for a full second to maximize muscle activation.
Control the eccentric phase: Slowly lower the dumbbell over 2-3 seconds to increase time under tension and promote muscle growth.
Keep your upper arm stationary: Ensure your triceps remains anchored against your inner thigh throughout the entire movement to isolate the bicep.

Common mistakes

Using momentum to lift the weight is a common error; instead, reduce the weight and perform the curl with strict form, focusing solely on bicep contraction.
Lifting your elbow off your thigh reduces isolation; keep your upper arm pressed firmly against your inner thigh to maintain tension on the bicep.
Not achieving a full range of motion limits muscle engagement; ensure you fully extend your arm at the bottom and curl until your bicep is completely contracted at the top.

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Questions

What muscles does Biceps Leg Concentration Curl work?

Biceps Leg Concentration Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.

Is Biceps Leg Concentration Curl good for beginners?

Biceps Leg Concentration Curl is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Biceps Leg Concentration Curl?

You need Body weight to perform Biceps Leg Concentration Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Biceps Leg Concentration Curl?

Focus on a strong peak contraction: At the top of the curl, consciously squeeze your biceps for a full second to maximize muscle activation. Control the eccentric phase: Slowly lower the dumbbell over 2-3 seconds to increase time under tension and promote muscle growth. Keep your upper arm stationary: Ensure your triceps remains anchored against your inner thigh throughout the entire movement to isolate the bicep.

What are common mistakes when doing Biceps Leg Concentration Curl?

Using momentum to lift the weight is a common error; instead, reduce the weight and perform the curl with strict form, focusing solely on bicep contraction. Lifting your elbow off your thigh reduces isolation; keep your upper arm pressed firmly against your inner thigh to maintain tension on the bicep. Not achieving a full range of motion limits muscle engagement; ensure you fully extend your arm at the bottom and curl until your bicep is completely contracted at the top.