Biceps Leg Concentration Curl Exercise Guide
Exercise Profile
- Target
- Biceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Biceps Brachii
- Secondary Muscles
- Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Concentration Curl
Visualised Target Muscle Groups
Front
Back
How to: Biceps Leg Concentration Curl
- Sit on a bench with your legs spread.
- Hold a dumbbell in one hand, resting your elbow on the inside of your thigh.
- Keep your arm straight down and curl the dumbbell toward your shoulder.
- Squeeze your bicep at the top, then lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common Mistakes
- Using too much weight, leading to compromised form.
- Leaning back instead of staying upright during the curl.
- Not fully extending the arm at the bottom of the movement.
Modifications
- Perform with one arm at a time while seated for greater stability.
- Use a lighter weight to ensure proper form.
Tips
- Focus on slow and controlled movements to maximize tension in the bicep.
- Keep your elbow stationary to isolate the biceps effectively.
- Avoid swinging the body for momentum.
Biceps Leg Concentration Curl Alternatives
Tags
biceps
arm strength
muscle isolation
upper body
curl
dumbbell
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