# Leg Resisted Biceps Curl

A seated single-arm biceps curl that uses the weight of your own opposite leg as the load. Your hand hooks under the thigh and curls the leg up, so it needs no equipment beyond a bench.

- Beginner · Isolation
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/biceps-leg-concentration-curl/video/male.mp4
- HTML: https://seto.fit/exercises/leg-resisted-biceps-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 5/10

## How to do the Leg Resisted Biceps Curl

1. Sit on the bench and hook one hand under the opposite thigh.
2. Curl the leg up by bending your elbow, keeping your upper arm still.
3. Let the arm do the lifting, not the hip.
4. Slowly lower the leg until the foot touches the floor.
5. Repeat on one side, then switch arms to match the repetitions.

### Full technique — 7 steps

1. Sit on a flat bench with both feet on the floor and hold the bench edge with your free hand.
2. Lean forward slightly and hook one hand under the opposite thigh, just above the knee.
3. Start with the working arm nearly straight and the foot of that leg on the floor.
4. Curl the leg upward by bending your elbow until your forearm is about horizontal.
5. Let the leg hang as a load and do not lift it with your hip.
6. Lower the leg back until the foot touches the floor and the elbow is nearly straight.
7. Finish all reps on one side, then switch arms and match the same standard.

## Common mistakes

- Lifting the leg with the hip
- Cutting the bottom range short
- Twisting the torso to assist
- Shoulder rolling forward during curl

## Form cues

- Keep upper arm still
- Let the leg hang
- Fully extend each rep
- Match both sides

## How much to do

- **Strength**: 3 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 2 s
- **Muscle growth** (good fit): 3 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 20–25 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**: [Stability Ball Dumbbell Preacher Curl](https://seto.fit/exercises/stability-ball-dumbbell-preacher-curl/), [Standing Concentration Curl](https://seto.fit/exercises/standing-concentration-curl/)
- **Resistance bands**: [Resistance Band Spider Curl](https://seto.fit/exercises/resistance-band-spider-curl/), [Squatting Resistance Band Curl](https://seto.fit/exercises/squatting-resistance-band-curl/)
- **Kettlebell**: [Incline Bench Kettlebell Preacher Curl](https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/), [Kettlebell Concentration Curl](https://seto.fit/exercises/kettlebell-concentration-curl/)
- **Cable machine**: [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/), [Single Arm Cable Curl](https://seto.fit/exercises/cable-bicep-curl-single-arm/)

## 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: Leg Resisted Biceps Curl — 15% of bodyweight**
- Harder: [Doorway Biceps Curl](https://seto.fit/exercises/doorway-biceps-curl/) — 40% of bodyweight
- Harder: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner

## Quick answers

### What muscles does the Leg Resisted Biceps Curl work?

Primary: Biceps 9/10. Also works: Forearms 5/10.

### Which joints does the Leg Resisted Biceps Curl load?

Elbow: low, Wrist: low.

### When should I do the Leg Resisted Biceps Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Leg Resisted Biceps Curl?

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Leg Resisted Biceps Curl?

Dumbbells: Stability Ball Dumbbell Preacher Curl, Standing Concentration Curl. Resistance bands: Resistance Band Spider Curl, Squatting Resistance Band Curl. Kettlebell: Incline Bench Kettlebell Preacher Curl, Kettlebell Concentration Curl. Cable machine: Single-Arm Cable Cross-Body Curl, Single Arm Cable Curl.

### What is an easier version of the Leg Resisted Biceps Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Leg Resisted Biceps Curl?

Doorway Biceps Curl (40% of bodyweight), Barbell Curl (Beginner).

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

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