Biceps Leg Concentration Curl
Learn how to do the Biceps Leg Concentration Curl with proper form and technique. This body weight exercise primarily targets your Biceps, with secondary emphasis on Forearms.
How to Do the Biceps Leg Concentration Curl
Follow these steps to perform the Biceps Leg Concentration Curl with correct form:
- 1Sit on a bench with your legs spread apart and your feet flat on the ground.
- 2Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- 3With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- 4Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- 5Repeat for the desired number of repetitions, then switch arms.
Biceps Leg Concentration Curl Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Biceps Leg Concentration Curl?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Biceps Leg Concentration Curl work?
The Biceps Leg Concentration Curl primarily targets your Biceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.
Do I need equipment for the Biceps Leg Concentration Curl?
No. The Biceps Leg Concentration Curl is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Biceps Leg Concentration Curl with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Biceps Leg Concentration Curl?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Biceps Leg Concentration Curl?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Biceps Leg Concentration Curl best for?
The Biceps Leg Concentration Curl fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a pull, upper movement.
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