Biceps Leg Concentration Curl
- Zielmuskel
- Biceps Brachii
- Synergistenmuskeln
- Brachialis, Brachioradialis
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Strength
The biceps leg concentration curl is a bodyweight strength exercise that isolates the biceps brachii, with help from the brachialis and brachioradialis. Seated with one elbow braced against your inner thigh, you grip and curl your own leg, using its weight and your free hand for resistance — a no-equipment way to build the arm-flexor squeeze.
Biceps Leg Concentration Curl: So führst du sie aus
- 1Sit on a bench or chair with your feet flat and your knees bent at roughly a right angle.
- 2Lean slightly forward and plant the back of your working upper arm against the inside of your same-side thigh, just above the knee.
- 3Reach down and grip under your thigh or behind your knee with your working hand, letting your arm hang almost straight.
- 4Brace your torso and keep the braced upper arm still — only your forearm should move.
- 5Curl your hand up toward your shoulder by flexing the elbow, lifting against the weight of your leg and pressing your thigh down lightly to add resistance.
- 6Squeeze the biceps hard at the top, keeping your wrist neutral and your elbow pinned to your thigh.
- 7Lower under control over 2–3 seconds until your arm is nearly straight again.
- 8Complete your reps, then switch and repeat on the other arm.
Technik-Tipps
- Keep the braced upper arm pinned against your thigh for the whole set so the biceps does the work, not your shoulder.
- Control the resistance by pressing your thigh down into your hand — push harder for a tougher curl, ease off if you are training higher reps.
- Keep your wrist neutral and stacked over your forearm rather than curling it inward.
- Use a slow, deliberate tempo and pause at the top; with no external load, time under tension is what drives the work.
Häufige Fehler
- Letting the braced elbow drift forward off the thigh, which turns the move into a front raise and takes tension off the biceps.
- Swinging the torso to heave the arm up, which uses momentum instead of the biceps and strains the lower back.
- Bending the wrist to pull harder, which loads the forearm and risks wrist strain instead of working the target muscle.
- Cutting the lowering phase short, so you lose the eccentric portion where most of the muscle-building tension lives.
Häufig gestellte Fragen
What muscles does the biceps leg concentration curl work?
It targets the biceps brachii, with the brachialis and brachioradialis assisting as synergists to flex the elbow.
How do I make it harder without weights?
Press your thigh down into your working hand to increase the resistance, slow the lowering phase, and pause at the top of each rep. More tension and time under tension make it tougher with no equipment.
Is the biceps leg concentration curl good for beginners?
Yes. It needs no equipment, braces the elbow so the form is easy to learn, and lets you self-regulate the resistance, making it a solid entry point for building the biceps.
How many sets and reps should I do?
Because you control the load, aim for higher reps — about 3 sets of 12–20 per arm — and push your thigh down harder or slow the tempo as the muscle adapts.
