Bicep Leg Concentration Curl
Isolate those biceps! A unique curl variation for maximum muscle concentration & growth. Feel the burn!
The Bicep Leg Concentration Curl mainly works the biceps, with help from the forearms. You'll need: dumbbells or exercise bench.
Required Equipment
Bicep Leg Concentration Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors); Forearm Flexor (brachioradialis)
Bicep Leg Concentration Curl Variations and Alternatives
How to do the Bicep Leg Concentration Curl
Sit on a bench with your feet firmly planted on the ground and spread apart wider than shoulder-width.
Hold a dumbbell in one hand with an underhand grip (palm facing up). Lean forward slightly.
Place the upper arm holding the dumbbell on the same side leg, with the inner part of the arm resting against the inner thigh, just above the knee.
Begin with your arm fully extended, allowing the dumbbell to hang down towards the floor.
Keep your upper body still, and curl the dumbbell upwards towards your shoulder, squeezing the biceps at the top of the movement.
Slowly lower the dumbbell back to the starting position with control to complete one repetition.
Perform the desired number of repetitions before switching arms.
Repeat for multiple sets as desired, ensuring to maintain proper form throughout the exercise to target the biceps effectively and minimize the risk of injury.
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Bicep Leg Concentration Curl FAQs
What muscles does the Bicep Leg Concentration Curl work?
The Bicep Leg Concentration Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Bicep Leg Concentration Curl?
Dumbbells or exercise bench.
What workout day should the Bicep Leg Concentration Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bicep Leg Concentration Curl variations and alternatives?
Similar exercises include the Band Concentration Curl, Barbell Seated Close-Grip Concentration Curl, Bicep Under Table Curl and Bodyweight Seated Single-Arm Concentration Curl.
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