Standing Single Arm Biceps Curl (with Leg)
Intermediate
Expert Advice
Let the raised leg stay relaxed and heavy in your hand. Actively lifting your knee with your hip takes resistance away from your biceps.
How-to-do Steps
- Stand on one leg with your nonworking hand braced for balance.
- Cradle your raised, bent leg beneath the knee with your working palm facing up.
- Bend your working elbow to lift the knee without shrugging your shoulder.
- Lower the leg slowly until your working elbow is nearly straight.
- Complete the prescribed reps per side, then switch arms and legs.
Common Mistakes
- Torso rocks to lift the legFix: stay upright and use a smaller curl range.
- Wrist folds under the kneeFix: keep your hand aligned with your forearm.
Coach Cues
Let your arm liftKeep your wrist straightLower without swinging
Short reminders to keep in mind during every set.
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Muscles Worked
Standing Single Arm Biceps Curl (with Leg) primarily targets the Biceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Biceps90%
Secondary
Forearms10%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Single-leg balance and coordinating the leg as resistance require basic movement competence.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Standing Single Arm Biceps Curl (with Leg) work?
Standing Single Arm Biceps Curl (with Leg) primarily targets the Biceps. Secondary muscles involved include Forearms. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Standing Single Arm Biceps Curl (with Leg)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Standing Single Arm Biceps Curl (with Leg) suitable for beginners?
Standing Single Arm Biceps Curl (with Leg) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Standing Single Arm Biceps Curl (with Leg)?
Torso rocks to lift the leg: stay upright and use a smaller curl range. Wrist folds under the knee: keep your hand aligned with your forearm.
