Upper Arms Exercise · Body Weight

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Biceps Leg Concentration Curl

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.

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Also known as: Bicep Leg Concentration Curl

Category

Upper Arms

Equipment

Body Weight

Target

Biceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Perform flexion at the elbow while keeping your setup steady and supported. Maintain the specific elbow placement demonstrated for your chosen variation, such as preacher, incline, or hammer curl, to ensure consistent mechanical load through the arc.

Common Mistakes to Avoid

• Using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.
• Drifting elbows: Maintain the elbow position relative to your body as defined by your specific curl variant.
• Lack of eccentric control: Lower the weight under control rather than letting it fall.

How to Breathe During This Exercise

Breathe steadily throughout the movement, ideally exhaling during the contraction phase.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Biceps Leg Concentration Curl mainly targets your Biceps, with your Forearms helping support the movement.

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 mainly works your biceps. Your forearms also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

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

You do the Biceps Leg Concentration Curl with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Biceps Leg Concentration Curl?

One mistake to watch for is using hip momentum: Keep your torso stable to prevent swinging the load upward with your lower body.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

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

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

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

The Barbell Alternate Biceps Curl trains your biceps with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.