10 Best Biceps Leg Concentration Curl Alternatives for Home Workouts
Use resistance-band one-arm curls, seated dumbbell concentration curls, incline dumbbell curls, supinated chin-ups, or isometric biceps holds when you can’t do leg concentration curls. Focus on elbow flexion and forearm supination to load the biceps brachii; cue a fixed upper arm and slow eccentric to maximize muscle activation.
Original Exercise: Biceps Leg Concentration Curl
How to Perform Biceps Leg Concentration Curl
- Sit on a bench with your legs spread apart and your feet flat on the ground.
- Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Best Biceps Leg Concentration Curl Alternatives
1. Bodyweight Side Lying Biceps Curl
90.4% MatchHow to perform this exercise
- Lie on your side with your legs extended and your head supported by your arm.
- Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
- Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
- Repeat for the desired number of repetitions.
2. Dumbbell Concentration Curl
90% MatchHow to perform this exercise
- Sit on a bench with your legs spread apart and a dumbbell in one hand, resting your elbow on the inside of your thigh.
- Fully extend your arm and hold the dumbbell with an underhand grip.
- Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder while contracting your biceps.
- Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
3. Concentration Curls
90% MatchHow to perform this exercise
- Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
- Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
- While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
- Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
- Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
4. Cable Seated One Arm Concentration Curl
89.4% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the floor and your back straight.
- Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
- Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
- Pause for a moment at the top of the movement, squeezing your biceps.
- Slowly lower the cable handle back to the starting position while inhaling.
5. Ez Bar Seated Close Grip Concentration Curl
89.4% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
- Rest your elbow on the inside of your thigh, just above the knee.
- Curl the barbell up towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
6. Band Concentration Curl
89.4% MatchHow to perform this exercise
- Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
- Hold one end of the band in your hand and step on the other end with your foot on the same side.
- Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
- With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
- Pause for a moment at the top, then slowly lower your hand back down to the starting position.
7. Brachialis-SMR
89.3% MatchHow to perform this exercise
- Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.
- Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.
8. Cable Concentration Curl
89.2% MatchHow to perform this exercise
- Sit on a bench or chair with your feet flat on the floor and your knees slightly bent.
- Hold the cable handle with an underhand grip and rest your elbow against the inside of your thigh.
- Keeping your upper arm stationary, exhale and curl the cable handle towards your shoulder while contracting your biceps.
- Pause for a moment at the top of the movement, then inhale and slowly lower the cable handle back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
9. Cable One Arm Preacher Curl
89.2% MatchHow to perform this exercise
- Adjust the cable machine so that the preacher curl pad is at chest height.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable handle with an underhand grip and position your upper arm against the preacher curl pad.
- Keep your back straight and your core engaged.
- Slowly curl the cable handle towards your shoulder, keeping your upper arm against the pad.
10. Dumbbell One Arm Seated Bicep Curl On Exercise Ball
86.3% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
- Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Why You Might Need a Biceps Leg Concentration Curl Alternative
You may substitute the Biceps Leg Concentration Curl for several practical reasons: pain or elbow irritation, no access to a leg brace or specific setup, or a desire for greater load progression. A common cue when switching is to anchor the elbow against your thigh or bench and fully supinate the wrist to maintain peak biceps brachii activation. Substitutes that emphasize a long eccentric and a fixed humerus preserve isolated elbow flexion and limit momentum. If you feel tendon discomfort with the original movement, choose versions that distribute load across the brachialis and forearm—for example, a neutral-grip curl reduces biceps tendon strain while still recruiting elbow flexors.
How to Choose the Right Substitute
Match the substitute to the limitation you face. If you lack equipment, use a resistance-band one-arm curl and cue a paused peak contraction to replicate time under tension and biceps brachii activation. If you want more load progression, pick incline or seated dumbbell variations to increase range of motion and long-head recruitment. For tendon issues, favor neutral or hammer-grip movements to shift emphasis toward the brachialis. Always check that your upper arm stays stationary and that elbow flexion, not shoulder swing, produces movement—this maintains isolation and optimal biceps biomechanics.
Frequently Asked Questions
What muscles does Biceps Leg Concentration Curl work?
The exercise primarily targets the biceps brachii, emphasizing elbow flexion and forearm supination. It also recruits the brachialis and to a lesser extent the brachioradialis during stiff-elbow curls, while the fixed upper-arm position limits shoulder involvement.
What is the best bodyweight alternative to Biceps Leg Concentration Curl?
A supinated (underhand) chin-up is the best bodyweight alternative because it replicates strong elbow flexion and long-head biceps loading. Cue a slow 3–4 second eccentric and full supination at the top to maximize biceps activation.
Can I build muscle without doing Biceps Leg Concentration Curl?
Yes—you can build biceps size and strength using other isolation and compound options that emphasize elbow flexion and supination. Progressive overload via heavier loads, increased reps, or longer eccentrics in substitutes like incline curls or resistance-band curls will produce similar hypertrophy when performed with proper technique.
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