Description

The biceps leg concentration curl is an isolation exercise that targets the biceps muscles while also engaging the core for stability. This exercise helps in building strength and definition in the biceps.

Starting Position

Sit on a bench with your legs spread apart and feet flat on the floor. Hold a dumbbell in one hand with your arm fully extended and elbow resting on the inside of your thigh.

Technical Execution

Slowly curl the weight towards your shoulder while keeping the upper arm stationary. Squeeze the biceps at the top of the movement, then lower the weight back down in a controlled manner.

Range of Motion

Focus on a full range of motion, ensuring that you fully extend the arm at the bottom of the movement and achieve peak contraction at the top of the movement.

Variations

Variations of this exercise include using different hand positions on the dumbbell, performing the exercise on an incline bench, or using a resistance band for added challenge.

Common Mistakes

Common mistakes include using momentum to lift the weight, not maintaining proper form, and using too heavy of a weight which can lead to potential injury.

Practical Advice

Focus on controlled and smooth movements, keep the core engaged throughout the exercise, and use a weight that allows you to perform the exercise with proper form.

Additional Notes

It's important to fully extend the arm during the negative phase of the exercise and squeeze the biceps at the top of the movement for optimal muscle engagement.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

biceps

Secondary Muscles

forearms