Step by step instructions, muscle activation and variants for the Biceps Leg Concentration Curl.
A bodyweight biceps isolation exercise performed seated, where you brace the back of your upper arm against your inner thigh and use the opposing leg as resistance to curl the forearm upward. This move develops peak biceps contraction and mind-muscle connection without any equipment.
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The Biceps Leg Concentration Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.