Biceps Leg Concentration Curl

Beginner

Biceps

Body Weight

What Biceps Leg Concentration Curl really gives you is control through the whole range, driven by pure bodyweight leverage.

How to do Biceps Leg Concentration Curl

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

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Biceps Leg Concentration Curl Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.

Common Biceps Leg Concentration Curl Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Easier and Harder Than Biceps Leg Concentration Curl

Harder progression

Barbell Standing Concentration Curl

Swap Biceps Leg Concentration Curl For

Hammer Curl

Preacher Curl

Cable Overhead Curl On Exercise Ball

Biceps Leg Concentration Curl — Frequently Asked Questions

How do you do the Biceps Leg Concentration Curl?

Sit on a bench with your legs spread apart and your feet flat on the ground. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Biceps Leg Concentration Curl work?

The Biceps Leg Concentration Curl primarily targets the biceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Biceps Leg Concentration Curl should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Biceps Leg Concentration Curl good for beginners?

Yes. The Biceps Leg Concentration Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Biceps Leg Concentration Curl?

Try the Hammer Curl, Preacher Curl or the Cable Overhead Curl On Exercise Ball. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.