Biceps Leg Concentration Curl
Expert Advice
Ensure you are isolating the bicep by keeping your upper arm stationary and only moving your forearm during the curl.
How-to-do Steps
- Sit on a bench with your legs spread and a dumbbell in one hand.
- Lean forward slightly and place the elbow of the arm holding the dumbbell against the inside of your thigh.
- Curl the dumbbell up towards your shoulder, keeping your upper arm still.
- Lower the dumbbell back down with control.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Biceps Leg Concentration Curl primarily targets the Biceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps70%
Secondary
Forearms30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Biceps Leg Concentration Curl work?
Biceps Leg Concentration Curl primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Biceps Leg Concentration Curl?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Biceps Leg Concentration Curl suitable for beginners?
Yes, Biceps Leg Concentration Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
