Biceps Leg Concentration Curl

Setup

1. 01Sit on a bench or chair with feet flat and knees bent.
2. 02Reach one hand under the same-side thigh and grip behind the knee or lower thigh.
3. 03Brace the working elbow against the inside of the thigh.
4. 04Relax the leg completely so the arm supplies all the effort.

Execution

1. 01Curl the leg upward using only the arm, letting the foot leave the floor.
2. 02Squeeze the biceps hard at the top of the lift.
3. 03Lower the leg slowly back toward the floor under arm control.
4. 04Complete the set, then switch sides.

Checkpoints

• -The leg stays passive; no kicking or helping upward.
• -The elbow stays braced against the thigh as a pivot point.
• -Torso stays upright rather than heaving backward.
• -The tempo stays slow enough to feel a continuous contraction.

Common mistakes

• -Lifting the leg with the hip flexors instead of the arm.
• -Rocking the torso back to create momentum.
• -Gripping too low on the leg and straining the fingers.
• -Rushing reps so tension never accumulates.