TETSUBiceps Leg Concentration Curl vs Ez Barbell Curl
The Biceps Leg Concentration Curl and the Ez Barbell Curl both train the biceps as their primary muscle. The Biceps Leg Concentration Curl is bodyweight-only while the Ez Barbell Curl uses an ez bar. Here is how they compare and when to pick each.
Side-by-side comparison
| Biceps Leg Concentration Curl | Ez Barbell Curl | |
|---|---|---|
| Primary muscle | biceps | biceps |
| Body part | upper arms | upper arms |
| Supporting muscles | forearms | forearms |
| Equipment | bodyweight | ez bar |
| Steps in our guide | 5 | 5 |
How each one starts
Biceps Leg Concentration Curl — first steps
- 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.
Ez Barbell Curl — first steps
- Stand up straight with your feet shoulder-width apart and hold the ez barbell with an underhand grip, palms facing up.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
Full step-by-step guides are linked below.
Which should you choose?
The Biceps Leg Concentration Curl needs no equipment and scales through leverage, tempo and reps. The Ez Barbell Curl angles your grip to take stress off the wrists and elbows. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the biceps adapting.
Full form guides
Common questions
Is the Biceps Leg Concentration Curl better than the Ez Barbell Curl?
Neither is universally better — both train the biceps as the primary mover. The Biceps Leg Concentration Curl needs no equipment and scales through leverage, tempo and reps, while the Ez Barbell Curl angles your grip to take stress off the wrists and elbows. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Biceps Leg Concentration Curl and the Ez Barbell Curl in the same program?
Yes, but usually not in the same session — they overlap heavily on the biceps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Biceps Leg Concentration Curl and the Ez Barbell Curl work the same muscles?
Yes — the primary muscle is the same (biceps) and both rely on the same supporting muscles: forearms.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.