Leg Resisted Biceps Curl
Also known as: self resisted biceps curl
- Primary muscleBiceps
- EquipmentBodyweight
- DifficultyBeginner
- TypeIsolation · Pull
- Secondary muscles
- Forearms
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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No equipment is needed here: you drape one leg over your forearm and curl against its weight, adjusting resistance by how hard the leg presses down. It suits hotel rooms and deload days rather than heavy progression, so treat it as a high-rep pump option, not a strength builder.
How to do the Leg Resisted Biceps 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.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Leg Resisted Biceps Curl work?
The Leg Resisted Biceps Curl primarily works the biceps. It also involves the forearms, which assist the movement and stabilise the joints.
Is the Leg Resisted Biceps Curl good for beginners?
Yes. The Leg Resisted Biceps Curl is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Leg Resisted Biceps Curl?
If you cannot do the Leg Resisted Biceps Curl, try the Dumbbell Curl, the Dumbbell Concentration Curl or the Single Arm Barbell Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Leg Resisted Biceps Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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