Arms · Bodyweight
Negative Biceps Leg Concentration Curl
How to do the negative 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
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on a bench with one elbow braced against the inside of your thigh, holding a weight in that hand. Curl up to the top, then lower the weight as slowly as possible, resisting the descent the whole way. The work is in the slow negative, not the lift.
- 1A deep stretch and burn through the biceps on the way down
- 2Your elbow staying pinned to your inner thigh
- 3Constant tension, fighting gravity through the full lowering
Common mistakes
- Dropping the weight fast and wasting the negative
- Letting your elbow slide off your thigh
- Swinging your torso to help move the weight
Muscles worked
The negative biceps leg concentration curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the negative 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.