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Exercise 1770 · REF sJFIDIp

Biceps Leg Concentration Curl exercise animation

Biceps Leg Concentration Curl

Category
Upper Arms
Equipment
Body Weight
Target
Biceps

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 ground.
  2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
  3. With your palm facing up, curl the dumbbell towards 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.

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

More Biceps Exercises

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

Equipment Alternatives

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

Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Biceps Leg Concentration Curl work?
The Biceps Leg Concentration Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Biceps Leg Concentration Curl?
The Biceps Leg Concentration Curl is done with no equipment — just body weight.
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 Band Alternating Biceps Curl targets the same biceps using band instead.