TETSUBiceps Leg Concentration Curl
The Biceps Leg Concentration Curl is a bodyweight exercise for the upper arms that primarily targets the biceps, with the forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to 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.
- 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.
Common questions
What muscles does the Biceps Leg Concentration Curl work?
The Biceps Leg Concentration Curl primarily targets the biceps. The forearms work as supporting muscles.
What equipment do I need for the Biceps Leg Concentration Curl?
None. The Biceps Leg Concentration Curl uses your body weight only, so you can do it anywhere.
How many sets and reps of the Biceps Leg Concentration Curl should I do?
3 to 4 sets of 10 to 15 controlled reps of the Biceps Leg Concentration Curl suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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