The Biceps Leg Concentration Curl is a variation of the traditional biceps curl that targets the biceps muscle by isolating the movement to one arm at a time. This exercise is typically performed while seated with the back of the arm rested on the inner thigh for support and stability.
How to perform
To perform the Biceps Leg Concentration Curl, follow these step-by-step instructions:1. Sit on a bench or chair with your feet flat on the ground, back straight, and core engaged.
2. Hold a dumbbell in one hand with an underhand grip (palm facing up) and rest your elbow on the inside of your thigh, just above the knee.
3. Extend your arm fully so that the weight is hanging down towards the floor.
4. Keeping your upper arm stationary, curl the weight upwards towards your shoulder, contracting your biceps at the top of the movement.
5. Lower the weight back down slowly and with control to the starting position.
6. Repeat for the desired number of repetitions on one arm before switching to the other arm.
Tips:
- Keep your back straight and core engaged throughout the exercise to maintain proper form.
- Focus on engaging the biceps muscle and avoid using momentum to lift the weight.
- Control the movement on both the way up and down to maximize muscle engagement.
- Start with a lighter weight to ensure proper form before increasing the resistance.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.