Arms · Bodyweight
Biceps Leg Concentration Curl
How to do the biceps leg concentration curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on a bench or chair and rest your working forearm against the inside of your thigh, gripping just below your knee. Curl your hand up toward your shoulder by flexing the elbow against your leg, squeezing the biceps, then lower with control.
- 1Feel your biceps isolating the movement with your elbow braced against
- 2your thigh
- 3Squeeze hard at the top and control the lowering phase
- 4Keep a neutral wrist to focus tension on the biceps
Common mistakes
- Avoid swinging or using your shoulder; keep your upper arm stationary
- Don't drop your hand quickly; control it down
- Avoid overextending your elbow; stop just shy of full extension
Muscles worked
The biceps leg concentration curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the biceps leg concentration curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.