Biceps Leg Concentration Curl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Biceps
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Biceps Leg Concentration Curl is a focused isolation exercise designed to target the biceps while providing secondary activation of the forearm muscles. Performed while seated with a dumbbell in one hand, the exercise emphasizes strict form by keeping the upper arm stationary against the inner thigh, ensuring that the curling motion comes primarily from the biceps. The movement involves slowly lifting the weight toward the shoulder, fully contracting the biceps at the top, and then lowering it with control. This controlled, deliberate motion minimizes momentum and maximizes muscle engagement, making it highly effective for building strength and definition in the biceps while also engaging the forearms as stabilizers.
How to Perform
Take a seat on a stable bench or chair with both feet planted firmly on the floor, keeping your spine straight and your abdominal muscles lightly engaged to maintain stability.
Grasp a dumbbell in one hand with your palm facing upward, and position your elbow against the inner part of your same-side thigh, just above the knee, to anchor your arm.
Let your arm hang straight down so the weight is suspended naturally toward the ground.
Without moving your upper arm, lift the dumbbell slowly toward your shoulder, squeezing the biceps at the peak of the movement for maximum contraction.
Gently lower the weight back to the starting position with full control, resisting any sudden drop to protect your joints and maintain muscle tension.
Complete the chosen number of repetitions on one arm, then carefully switch to the other arm, ensuring the same focus and controlled technique.
Keep breathing steadily throughout, exhaling as you lift and inhaling as you lower, to maintain core stability and support proper muscle engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain an upright posture with your spine aligned and your core muscles active during the entire movement to support proper technique.
Concentrate on contracting the biceps throughout the lift, avoiding swinging or using momentum to move the weight.
Perform both the lifting and lowering phases slowly and deliberately to fully engage the muscles and enhance effectiveness.
Begin with a manageable weight to master the correct form before progressing to heavier loads.
How Not to Perform
Don’t lean backward or forward while lifting the weight, as this shifts the effort away from the biceps and can strain your lower back.
Avoid swinging the dumbbell or using momentum to lift it, which reduces biceps activation and increases the risk of elbow or shoulder injury.
Do not let your elbow lift off your thigh; keeping it anchored ensures the biceps do the work rather than the shoulders or forearms.
Refrain from jerking or dropping the weight quickly during the lowering phase, which can cause strain or tendon irritation.
Avoid using a weight that is too heavy for your current strength, as this compromises form and shifts tension to other muscles.
Don’t neglect core engagement; a relaxed core can destabilize your posture and reduce exercise efficiency.
Avoid holding your breath; proper breathing (exhale when lifting, inhale when lowering) helps maintain stability and focus on the biceps.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
