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
- Seated
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
Track this exercise in SetGrip — no account needed
The leg resisted biceps curl needs no equipment: sitting on a bench or chair, you rest one shin across your forearm and curl it up, using the weight of the leg as resistance. You work one arm at a time. It works the biceps, with the forearm muscles assisting.
How to do the Leg Resisted Biceps Curl
- Sit on a bench or chair with your feet flat on the floor.
- Lift one leg and rest the lower shin across the forearm of your curling arm, palm facing up.
- Let the leg press down, then curl your forearm up toward your shoulder against its weight.
- Lower slowly, finish the set, then switch arms.
Muscles worked
Common mistakes
- Lifting the leg with the hip — let the leg rest on the forearm; if you lift it yourself, the biceps get no resistance.
- Hunching forward — sit tall so the curl comes from the elbow.
- Moving the elbow — keep the upper arm still against your side.
Where it fits in a workout
Use it when you have no equipment, as extra arm work at the end of a session.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Logging the Leg Resisted Biceps Curl in SetGrip
SetGrip logs the Leg Resisted Biceps Curl as reps with an optional added weight; leave the weight empty and enter your reps. Log each arm as its own set, or note in the routine that reps are per arm.
Variations and alternatives
Similar exercises
Without bodyweight
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
Track the Leg Resisted Biceps Curl in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your history stays on your iPhone and in your private iCloud. Works with Apple Watch.
More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. Text: SetGrip. General information, not medical or coaching advice.