Upper Arms Exercise · Body Weight

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Biceps Leg Concentration Curl

Also known as: Bicep Leg Concentration Curl

Category

Upper Arms

Equipment

Body Weight

Target

Biceps

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

Bracing the elbow against the inside of the leg while seated locks the upper arm in place, which is what makes concentration curls one of the strictest ways to isolate the biceps without any body English creeping in. It's a slow, deliberate exercise by design — momentum has nowhere to hide when the elbow can't move. Most lifters find one arm noticeably harder to control than the other here, which is usually the point.

How to Do the Biceps Leg Concentration Curl

1. Sit on a bench with your legs spread apart and your feet flat on the floor.
2. Hold a dumbbell in one hand and rest your elbow against the inside of your thigh, just above the knee.
3. With your palm facing up, curl the dumbbell toward your shoulder while keeping your upper arm stationary.
4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
5. Repeat for the desired number of repetitions, then switch arms.

Biomechanical & Joint Load Cues

Single-joint elbow flexion isolated in the sagittal plane. Focuses mechanical load on biceps brachii (long and short heads) and brachialis with minimal torso swinging.

Common Mechanical Mistakes & Form Errors to Avoid

• Swinging Hips & Lower Back: Using momentum from the hips to swing the weight upward eliminates the initial concentric overload on the biceps.
• Drifting Elbows Forward: Allowing elbows to travel forward past the ribs recruits the anterior deltoids and takes tension off the biceps apex.
• Dropping the Eccentric Phase: Letting the weight fall quickly without resistance wastes 50% of the muscle-building stimulus from eccentric microtrauma.

Proper Breathing Patterns & Core Engagement

Inhale on controlled lowering (2-3s eccentric); exhale on elbow contraction to peak tension.

Injury Modification & Joint Safety

Lifters with distal biceps tendinopathy or golfer's elbow (medial epicondylitis) should use neutral-grip hammer curls or EZ-bars to reduce wrist pronation torque. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.

Muscles Worked

The Biceps Leg Concentration Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have body weight? These target the same biceps with different equipment.

Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell · Biceps EZ Bar Seated Close Grip Concentration Curl EZ Barbell · Biceps

FAQ

What muscles does the Biceps Leg Concentration Curl work?

The Biceps Leg Concentration Curl primarily targets the biceps as the primary agonist. The forearms acts as the primary supporting muscle group during force transmission. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Biceps Leg Concentration Curl?

The Biceps Leg Concentration Curl is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Biceps Leg Concentration Curl?

The most frequent error is swinging hips & lower back: Using momentum from the hips to swing the weight upward eliminates the initial concentric overload on the biceps.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Biceps Leg Concentration Curl?

For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.

What's a good alternative to the Biceps Leg Concentration Curl?

If you don't have access to the space or setup it needs, the Barbell Alternate Biceps Curl targets the same biceps using barbell instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.