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Home » Exercise Guides » Arms

Maximize Gains: Bicep Leg Curl for Stronger Arms & Legs

How to do the bicep leg curl

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:11 AM EDT

Ask Question?

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.

Bicep Leg Curl Details
Basic Information
Body Part
Legs
Primary Muscles
Biceps brachii, Gastrocnemius, Hamstrings, Soleus
Secondary Muscles
Glutes, Quadriceps
Equipment
Leg Curl Machine, Adjustable Weight Plates
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Eccentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-10
Hypertrophy8-12
Endurance15-20
Power1-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility15-30 seconds
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  • Maximize Glute Gains: Straight-Leg Cable Pull-Through Guide

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


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Arms Exercise Guides
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2018 IFBB Europa Orlando Results & Scorecards

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Dumbbell Reverse Curl: Target Biceps and Forearms Effectively

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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