Seated Biceps Curl On Chair

Muscles worked

Setup

1. Sit on the edge of a sturdy chair with your feet flat on the floor and legs spread wide.
2. Lean forward and place your right elbow firmly against the inside of your right thigh.
3. Reach your right hand under your right thigh, gripping the back of your leg just above the knee crease.
4. Ensure your left hand is resting on your left knee for stability.

How to do it

1. Exhale and contract your bicep to curl your leg upward, lifting your foot off the floor as high as comfortable.
2. Squeeze your bicep at the top of the movement for a one-second peak contraction.
3. Inhale as you slowly lower your leg back toward the floor, maintaining tension in the arm throughout the descent.
4. Perform the desired number of repetitions on one arm before switching to the other side.

Form checklist

• Keep your elbow pinned to your inner thigh to prevent shoulder involvement.
• Maintain a flat back and avoid rocking your torso to lift the leg.
• Control the descent; do not let your leg drop quickly to the floor.
• Keep your wrist neutral or slightly curled inward to maximize bicep engagement.

Pro tips

• To increase intensity, actively press your leg down into your hand to create manual resistance.
• Focus on rotating your pinky finger toward your shoulder at the top of the movement to maximize the bicep peak contraction.

Make it harder

• Slow the eccentric (lowering) phase down to 4 seconds to increase time under tension.
• Perform a 'pause-rep' by holding the leg at the midpoint of the curl for 2 seconds on every repetition.

Frequently asked

What muscles does the seated biceps curl on chair work?

The seated biceps curl on chair primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the seated biceps curl on chair?

The seated biceps curl on chair uses dumbbell.

Is the seated biceps curl on chair good for beginners?

Yes. The seated biceps curl on chair is a beginner-friendly movement and a strong foundation to build on.

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