ExerciseGIF

Exercises / Concentration curl

Concentration curl GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • BicepsMusculus biceps brachii
  • BrachialisMusculus brachialis
  • BrachioradialisMusculus brachioradialis
  • ForearmsMusculi antebrachii
Equipment
Dumbbells
Level
beginner
Loop
One repetition, 3.63 seconds

Get this animation

Part of the curl pack, all 16 curl variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the curl pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/concentration-curl \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a concentration curl

  1. Sit on the edge of a bench with your feet planted firmly on the floor about shoulder-width apart
  2. Hold a dumbbell in your working hand with an underhand grip and let your arm hang straight down
  3. Place the back of your upper arm against the inside of your thigh on the same side, just above the knee
  4. Slowly curl the weight up by contracting your bicep, focusing on squeezing at the top of the movement
  5. Lower the dumbbell back down in a controlled manner until your arm is nearly straight
  6. Complete all repetitions on one arm before switching to the other side

Form tips

  • Keep your upper arm pressed firmly against your thigh throughout the entire movement to isolate the bicep
  • Focus on slow, controlled movements rather than using momentum to lift the weight
  • Avoid fully locking out your elbow at the bottom to maintain constant tension on the muscle
  • Breathe out during the lifting phase and breathe in during the lowering phase
  • Choose a weight that allows you to maintain proper form for all repetitions

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