Biceps leg concentration curl

Category

Biceps

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Biceps Brachii

Secondary muscles

Brachioradialis

How to do it

1. Sit on a bench with your legs apart and feet flat on the floor.
2. Lean forward slightly and grab your hamstring with one hand, using your arm to support your leg.
3. Perform a biceps curl by bending your elbow and lifting your leg towards your shoulder, using your biceps to curl your leg.
4. Lower your leg back down to the starting position in a controlled manner. Repeat the movement for the desired number of repetitions, then switch legs.

Form tips

• Keep your upper arm stationary and close to your body to isolate the biceps muscle effectively.
• Avoid using momentum; focus on using your biceps to lift your leg.
• Breathe steadily, exhaling as you lift your leg and inhaling as you lower it.