Sit on the edge of a chair so that only your buttocks rest on the seat. Your knees should be bent.
With your right hand, grasp your left leg from under the knee.
Keeping your left leg completely relaxed, exhale as you lift it off the floor with your arm by flexing your elbow.
Hold for a count of two and squeeze your biceps.
Inhale as you lower your leg to the starting position.
Repeat for the prescribed number of repetitions.
Repeat the exercise with your left arm.
Comments and tips
Do not allow your elbow to pivot on your thigh.
Try to get as much range of motion as possible.
The biceps leg curl is a poor exercise, with a limited range of motion. Use it only as a last resort if you can’t make it to the gym, and if you do not have anything else to curl, such as dumbbells or barbells.