Biceps exercise · body weight
Biceps Leg Concentration Curl
The biceps leg concentration curl is a bodyweight exercise that targets the biceps, with the forearms assisting.
- Target muscle
- Biceps
- Also works
- Forearms
- Equipment
- Body weight
- Body part
- Upper arms
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every bodyweight exercise.
