Step by step instructions, muscle activation and variants for the Negative Biceps Leg Concentration Curl.
The negative leg concentration curl is a unilateral biceps exercise that emphasizes the slow eccentric (lowering) phase of the curl. Seated with your elbow braced against the inside of your thigh, you use your free hand or leg to assist the curl upward, then lower the dumbbell with full control over several seconds to maximally load the biceps.
Common mistakes content is coming soon.
The Negative 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.