How to do the Leg Resisted Biceps Curl
- Sit on the bench and hook one hand under the opposite thigh.
- Curl the leg up by bending your elbow, keeping your upper arm still.
- Let the arm do the lifting, not the hip.
- Slowly lower the leg until the foot touches the floor.
- Repeat on one side, then switch arms to match the repetitions.
Full technique — 7 steps
- Sit on a flat bench with both feet on the floor and hold the bench edge with your free hand.
- Lean forward slightly and hook one hand under the opposite thigh, just above the knee.
- Start with the working arm nearly straight and the foot of that leg on the floor.
- Curl the leg upward by bending your elbow until your forearm is about horizontal.
- Let the leg hang as a load and do not lift it with your hip.
- Lower the leg back until the foot touches the floor and the elbow is nearly straight.
- 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
Compared with similar variants
| Leg Resisted Biceps Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | low | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Flat bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Stability Ball Dumbbell Preacher Curl Same level
- Standing Concentration Curl Same level
Resistance bands
- Resistance Band Spider Curl Same level
- Squatting Resistance Band Curl Same level
Kettlebell
- Incline Bench Kettlebell Preacher Curl Same level
- Kettlebell Concentration Curl Same level
Cable machine
- Single-Arm Cable Cross-Body Curl Harder
- Single Arm Cable Curl Same level
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
- This exercise Leg Resisted Biceps Curl
- Harder Doorway Biceps Curl
- Harder Barbell Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
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).
