How to do the Biceps Leg Concentration Curl
Biceps Leg Concentration Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Forearms.
Biceps Leg Concentration Curl demonstration · © GymiaFit
Biceps Leg Concentration Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Biceps Leg Concentration Curl step by step
- 1Sit on a bench with your legs spread apart and your feet flat on the ground.
- 2Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- 3With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- 4Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- 5Repeat for the desired number of repetitions, then switch arms.
3 free workouts use it
Biceps Leg Concentration Curl — questions
What muscles does the Biceps Leg Concentration Curl work?
The Biceps Leg Concentration Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Biceps Leg Concentration Curl?
None — the Biceps Leg Concentration Curl uses your bodyweight only, so it works at home with nothing but floor space.
Is the Biceps Leg Concentration Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Biceps Leg Concentration Curl?
Bodyweight Side Lying Biceps Curl, Band Alternating Biceps Curl, Band Concentration Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Biceps Leg Concentration Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.