Exercise guide
Biceps Leg Concentration Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
The Biceps Leg Concentration Curl is a creative bodyweight isolation exercise that uses the weight of your leg as resistance to build the bicep peak and forearm strength. It mimics the mechanics of a traditional concentration curl, providing high tension and a deep mind-muscle connection without needing external weights.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench or chair with your feet wider than shoulder-width apart.
- Lean forward and place the back of your right upper arm against the inside of your right thigh for stability.
- Reach across with your right hand and grip the underside of your left thigh, just behind the knee.
How to do it
- Exhale as you curl your right arm upward, lifting your left leg off the floor using only your bicep strength.
- Squeeze your bicep hard at the top of the movement when the leg is at its highest point.
- Inhale as you slowly lower the leg back down until your arm is nearly straight, maintaining constant tension.
- Perform all reps on one side before switching to the other arm.
Form checklist
- Keep the working elbow firmly braced against the inner thigh to prevent momentum.
- Maintain a flat back and avoid rounding your spine excessively as you lean forward.
- Keep the leg being lifted relaxed so it acts as dead weight for the arm.
- Ensure the wrist remains straight or slightly flexed to keep the tension on the biceps.
Pro tips
- To increase intensity, use your leg muscles to actively push down against your hand, creating self-imposed resistance.
- Rotate your wrist slightly outward (supination) at the top of the curl to maximize the peak contraction of the biceps.
Make it harder
- Slow the eccentric phase to 4 seconds to increase time under tension.
- Pause for 3 seconds at the top of the movement while actively resisting with your leg.
Frequently asked
- What muscles does the biceps leg concentration curl work?
- The biceps leg concentration curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the biceps leg concentration curl?
- The biceps leg concentration curl uses dumbbell.
- Is the biceps leg concentration curl good for beginners?
- Yes. The biceps leg concentration curl is a beginner-friendly movement and a strong foundation to build on.