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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

Intermediate
Isolation
Pull
1 min per set2 min rest
Upper Arms
Body weight

Variations of Biceps Leg Concentration Curl

Band concentration curl exercise targeting Upper Arms and Brachialis
Isolation

Band concentration curl

Master the Band Concentration Curl to isolate and build the brachialis and biceps.

Intermediate
Upper ArmsBrachialisBand
Barbell Standing Concentration Curl exercise targeting Upper Arms and Brachialis
Isolation

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.

Intermediate
Upper ArmsBrachialisBarbell
EZ Bar Seated Close Grip Concentration Curl exercise targeting Upper Arms and Brachialis
Isolation

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

Intermediate
Upper ArmsBrachialisEZ Barbell
Dumbbell Concentration Curl exercise targeting Upper Arms and Brachialis
Isolation

Dumbbell Concentration Curl

Isolate your brachialis and biceps with the dumbbell concentration curl. This seated exercise maximizes muscle activation by stabilizing your upper arm

Intermediate
Upper ArmsBrachialisDumbbell

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

  1. 1
    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.

  2. 2
    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.

  3. 3
    Setup

    Allow the dumbbell to hang straight down towards the floor, fully extending your arm while keeping your back straight and chest up.

  4. 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. 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.

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Frequently Asked 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.

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Biceps Curl with Bed Sheet exercise targeting Upper Arms and Biceps Brachii
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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

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Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

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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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Biceps Leg Concentration Curl

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