10 Best Biceps Leg Concentration Curl Alternatives for Home Workouts

The Biceps Leg Concentration Curl is done seated. Ranked closest by our scoring: the Bodyweight Side Lying Biceps Curl, Concentration Curls and the Dumbbell Concentration Curl.

Biceps Leg Concentration CurlWatch the Biceps Leg Concentration Curl

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Biceps Leg Concentration Curl

The steps for the Biceps Leg Concentration Curl itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Bodyweight · Beginner · Isolation

  1. Sit on a bench with your legs spread apart and your feet flat on the ground.
  2. Hold a dumbbell in one hand and place your elbow on the inside of your thigh, just above the knee.
  3. With your palm facing up, curl the dumbbell towards your shoulder while keeping your upper arm stationary.
  4. Squeeze your biceps at the top of the movement, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

The 10 Best Biceps Leg Concentration Curl Alternatives

10 substitutes, ranked by how closely each one matches the Biceps Leg Concentration Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Bodyweight Side Lying Biceps CurlPlay demonstration

    1. Bodyweight Side Lying Biceps Curl

    90% match

    Biceps · Beginner · Isolation

    Pick this when you want to work the biceps with more balance to manage.

    • Bodyweight
    How to perform it
    1. Lie on your side with your legs extended and your head supported by your arm.
    2. Hold your upper arm against your side and bend your elbow to curl your forearm towards your shoulder.
    3. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Movement: curl, the same as the Biceps Leg Concentration Curl
    • Primary muscle: biceps, the same as the Biceps Leg Concentration Curl
    • Equipment: bodyweight only, the same as the Biceps Leg Concentration Curl
  2. Concentration Curls

    2. Concentration Curls

    90% match

    Biceps · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the biceps.

    • Dumbbell
    How to perform it
    1. 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.
    2. 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.
    3. 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.
    4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
    5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Biceps Leg Concentration Curl
    • Primary muscle: biceps, the same as the Biceps Leg Concentration Curl
    • Equipment: free weights, not bodyweight only
    • Body position: seated, the same as the Biceps Leg Concentration Curl
  4. Band Concentration CurlPlay demonstration

    4. Band Concentration Curl

    89% match

    Biceps · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the biceps.

    • Band
    How to perform it
    1. Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
    2. Hold one end of the band in your hand and step on the other end with your foot on the same side.
    3. Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
    4. With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
    5. Pause for a moment at the top, then slowly lower your hand back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Biceps Leg Concentration Curl
    • Primary muscle: biceps, the same as the Biceps Leg Concentration Curl
    • Equipment: a band, not bodyweight only
    • Body position: seated, the same as the Biceps Leg Concentration Curl
  5. Cable Seated One Arm Concentration CurlPlay demonstration

    5. Cable Seated One Arm Concentration Curl

    89% match

    Biceps · Beginner · Isolation

    A good swap when you have a cable machine to work with, and it still works the biceps.

    • Cable
    How to perform it
    1. Sit on a bench with your feet flat on the floor and your back straight.
    2. Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
    3. Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
    4. Pause for a moment at the top of the movement, squeezing your biceps.
    5. Slowly lower the cable handle back to the starting position while inhaling.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Biceps Leg Concentration Curl
    • Primary muscle: biceps, the same as the Biceps Leg Concentration Curl
    • Equipment: a cable, not bodyweight only
    • Body position: seated, the same as the Biceps Leg Concentration Curl
  6. EZ Bar Seated Close Grip Concentration CurlPlay demonstration

    6. EZ Bar Seated Close Grip Concentration Curl

    89% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
    2. Rest your elbow on the inside of your thigh, just above the knee.
    3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Biceps Leg Concentration Curl
    • Primary muscle: biceps, the same as the Biceps Leg Concentration Curl
    • Equipment: free weights, not bodyweight only
    • Body position: seated, the same as the Biceps Leg Concentration Curl

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 Biceps Leg Concentration Curl 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.

Biceps Leg Concentration Curl FAQ

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.

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.