Maximize Gains: Bicep Leg Curl for Stronger Arms & Legs

The bicep leg curl is a very effective bodyweight isolation exercise for building muscle and strength. Sometimes we just don’t have access to equipment but that’s not an issue with the bicep leg curl as you only need your arms and legs (You’ve probably guessed them by now) to get an effective workout.

Now, there are a few ways to do the bicep leg curl (Sitting in a chair or lying down) but either one will work equally as effective. So, if you’re on the run or you just don’t have access to a gym, this is a very cool exercise that’ll get you some big biceps.

Exercise Instructions

1. Begin by sitting on a chair as close to the edge as possible.
2. Then, place your left hand under your right thigh at the crease between your hamstrings and calves.
3. Now, with your back straight slowly curl your right up as high as you can. Exhale during this portion of the exercise.
4. Hold for a couple of seconds.
5. Then, slowly lower your leg back down so your foot is just above the ground. Inhale during this portion of the exercise.
6. Repeat for the desired number of reps.
7. Then, use your right hand to curl your left thigh for your desired number of reps.
8. Alternate both arms to complete a set.

Variations & Tips:

• You can perform a variation of the bicep leg curl lying down. (See video below for reference).
• You can tie a towel around your leg and use a neutral grip to work more of the brachioradialis (Thumb side of the forearms) muscle.
• You can use a neutral grip under your leg rather than a supinated grip to work the brachioradialis muscles.
• The bicep leg curl works the biceps but the brachialis is also engaged as a secondary mover.

Watch: How to do the bicep leg curl

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