# Landmine Concentration Curl

A half-kneeling single-arm curl on the loaded end of a landmine bar, with your upper arm resting against your front thigh. Trains the biceps strictly, with the thigh keeping the upper arm still.

- Beginner · Isolation
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-concentration-curl/video/male.mp4
- HTML: https://seto.fit/exercises/landmine-concentration-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 5/10
- Front delts: 3/10

## How to do the Landmine Concentration Curl

1. Kneel on one knee beside the loaded end of the landmine bar.
2. Rest your upper arm against the inside of your front thigh.
3. Curl the bar end toward your chest, bending only at your elbow.
4. Lower the bar end slowly until your elbow is nearly straight.
5. Repeat on one side, then switch arms to match the repetitions.

### Full technique — 7 steps

1. Anchor one end of a barbell in a landmine and load the free end with a plate.
2. Kneel on one knee beside the free end, with your other foot flat in front of you.
3. Grip the end of the bar beyond the plate with the hand on your front-leg side.
4. Rest the back of that upper arm against the inside of your front thigh, elbow nearly straight.
5. Curl the bar end toward your chest by bending the elbow while keeping your upper arm still.
6. Lower the bar end until the elbow is nearly straight, keeping your upper arm on your thigh.
7. Finish all reps on one side, then switch arms and match the same standard.

## Common mistakes

- Upper arm drifting off thigh
- Cutting the bottom range short
- Twisting the torso to assist
- Shoulder rolling forward during curl
- Bending the wrist through the curl

## Form cues

- Keep upper arm still
- Upper arm on thigh
- Wrists stay straight
- Don't roll shoulders forward

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Alternating Incline Dumbbell Curl](https://seto.fit/exercises/alternating-incline-dumbbell-curl/), [Dumbbell Two-Hand Hammer Curl](https://seto.fit/exercises/dumbbell-waiter-curl/)
- **Resistance bands**: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/), [Lying Resistance Band Curl](https://seto.fit/exercises/lying-resistance-band-curl/)
- **Kettlebell**: [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/), [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/)
- **Machine**: [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-curl/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Landmine Concentration Curl — Beginner**
- Harder: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Landmine Concentration Curl work?

Primary: Biceps 9/10. Also works: Forearms 5/10, Front delts 3/10.

### Which joints does the Landmine Concentration Curl load?

Elbow: moderate, Wrist: low. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.

### When should I do the Landmine Concentration Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Landmine Concentration Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Landmine Concentration Curl?

Dumbbells: Alternating Incline Dumbbell Curl, Dumbbell Two-Hand Hammer Curl. Resistance bands: Alternating Resistance Band Curl, Lying Resistance Band Curl. Kettlebell: Kettlebell Goblet Curl, Single Arm Kettlebell Curl. Machine: Ski Erg Biceps Curl.

### What is an easier version of the Landmine Concentration Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Landmine Concentration Curl?

Barbell Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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