Standing Biceps Curl With Leg

Muscles worked

Setup

1. Stand with your back and glutes pressed firmly against a wall for stability.
2. Shift your weight onto your left leg and lift your right knee until your thigh is roughly parallel to the floor.
3. Reach down with your right hand and hook your palm securely under your right thigh, just behind the knee crease.
4. Keep your right elbow tucked tightly against your side and your shoulders pulled back.

How to do it

1. Exhale as you use your bicep to curl your leg upward, pulling your hand toward your shoulder while keeping the elbow pinned.
2. Squeeze your bicep at the top of the movement for a one-second pause, ensuring your leg remains 'dead weight'.
3. Inhale as you slowly lower your leg back to the starting position with a controlled 3-second eccentric phase.
4. Complete the desired number of repetitions on one arm before switching to the other side.

Form checklist

• Keep your elbow glued to your ribcage to prevent the shoulder from taking over.
• Ensure your back stays flat against the wall to eliminate momentum and 'cheating'.
• Relax your leg muscles completely so the bicep carries the full weight of the limb.
• Maintain a neutral wrist position to avoid excessive forearm strain.

Pro tips

• To maximize tension, actively try to pull your hand through your shoulder rather than just lifting the leg.
• Focus on the mind-muscle connection by visualizing your bicep shortening as you lift the weight of your thigh.

Make it harder

• Apply downward pressure with your leg (manual resistance) against your hand to increase the load throughout the rep.
• Perform the exercise standing away from the wall to simultaneously challenge your core stability and balance.

Frequently asked

What muscles does the standing biceps curl with leg work?

The standing biceps curl with leg primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the standing biceps curl with leg?

The standing biceps curl with leg requires no equipment — just your body weight.

Is the standing biceps curl with leg good for beginners?

Yes. The standing biceps curl with leg is a beginner-friendly movement and a strong foundation to build on.

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