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
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.
How to Do Biceps Leg Concentration Curl
- 1Setup
Sit on a flat bench with your feet flat on the floor, wider than shoulder-width apart, and lean forward slightly from your hips.
- 2Setup
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.
- 3Setup
Allow the dumbbell to hang straight down towards the floor, fully extending your arm while keeping your back straight and chest up.
- 4
Exhale and slowly curl the dumbbell upwards towards your shoulder, contracting your biceps and keeping your upper arm firmly pressed against your thigh.
- 5
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.
Variations
Band concentration curl
Master the Band Concentration Curl to isolate and build the brachialis and biceps.
Barbell Standing Concentration Curl
Sculpt your upper arms with the Barbell Standing Concentration Curl, an isolation exercise that intensely targets the brachialis for peak arm development.
EZ Bar Seated Close Grip Concentration Curl
Target your brachialis with the EZ Bar Seated Close Grip Concentration Curl. Sit, brace your elbow, and perform controlled curls for peak upper arm
Dumbbell Concentration Curl
Isolate your brachialis and biceps with the dumbbell concentration curl. This seated exercise maximizes muscle activation by stabilizing your upper arm
Related Exercises
Barbell Curl
Build stronger, more defined biceps with the classic barbell curl. Learn proper form to maximize muscle engagement and avoid injury.
Biceps Curl with Bed Sheet
Target your biceps brachii with this innovative bodyweight curl using a bed sheet and a sturdy door or wall.
Band Horizontal Biceps Curl
Perform Band Horizontal Biceps Curls to build strong, sculpted biceps. This isolation exercise targets the bicep brachii with continuous resistance,
Lying Biceps Curl with Towel
Strengthen your biceps with the Lying Biceps Curl using a towel. This effective isolation exercise targets the biceps brachii and brachialis, promoting
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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