Exercise guide
Seated Biceps Curl On Chair
- Beginner
- Isolation
- Rep-based
- Upper arms
This bodyweight variation uses the weight of your leg as resistance to isolate the biceps, mimicking the mechanics of a concentration curl. It is highly effective for developing the mind-muscle connection and bicep peak without needing external weights.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a sturdy chair with your feet flat on the floor and legs spread wide.
- Lean forward and place your right elbow firmly against the inside of your right thigh.
- Reach your right hand under your right thigh, gripping the back of your leg just above the knee crease.
- Ensure your left hand is resting on your left knee for stability.
How to do it
- Exhale and contract your bicep to curl your leg upward, lifting your foot off the floor as high as comfortable.
- Squeeze your bicep at the top of the movement for a one-second peak contraction.
- Inhale as you slowly lower your leg back toward the floor, maintaining tension in the arm throughout the descent.
- Perform the desired number of repetitions on one arm before switching to the other side.
Form checklist
- Keep your elbow pinned to your inner thigh to prevent shoulder involvement.
- Maintain a flat back and avoid rocking your torso to lift the leg.
- Control the descent; do not let your leg drop quickly to the floor.
- Keep your wrist neutral or slightly curled inward to maximize bicep engagement.
Pro tips
- To increase intensity, actively press your leg down into your hand to create manual resistance.
- Focus on rotating your pinky finger toward your shoulder at the top of the movement to maximize the bicep peak contraction.
Make it harder
- Slow the eccentric (lowering) phase down to 4 seconds to increase time under tension.
- Perform a 'pause-rep' by holding the leg at the midpoint of the curl for 2 seconds on every repetition.
Frequently asked
- What muscles does the seated biceps curl on chair work?
- The seated biceps curl on chair primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the seated biceps curl on chair?
- The seated biceps curl on chair uses dumbbell.
- Is the seated biceps curl on chair good for beginners?
- Yes. The seated biceps curl on chair is a beginner-friendly movement and a strong foundation to build on.