Bicep Leg Concentration Curl
Isolate those biceps! A unique curl variation for maximum muscle concentration & growth. Feel the burn!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit on a bench with your feet firmly planted on the ground and spread apart wider than shoulder-width.
2. Hold a dumbbell in one hand with an underhand grip (palm facing up). Lean forward slightly.
3. 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.
4. Begin with your arm fully extended, allowing the dumbbell to hang down towards the floor.
5. Keep your upper body still, and curl the dumbbell upwards towards your shoulder, squeezing the biceps at the top of the movement.
6. Slowly lower the dumbbell back to the starting position with control to complete one repetition.
7. 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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