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All exercises

Biceps leg concentration curl

Beginner

Biceps leg concentration curl is a isolation bodyweight exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Bodyweight
Type
Isolation · Pull
Logged as
Reps
Suggested rest
1 min

How to do it

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

What to do instead

  • Dumbbell biceps curlDumbbell
  • Dumbbell concentration curlDumbbell
  • Barbell alternate biceps curlBarbell
  • Dumbbell alternate biceps curlDumbbell
  • Dumbbell biceps curl reverseDumbbell
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Barbell drag curlBarbell
  • Barbell lying preacher curlBarbell
  • Barbell prone incline curlBarbell
  • Barbell reverse preacher curlBarbell
Logged today · 1 min restBiceps leg concentration curl

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  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band