Slowing down the tempo at the eccentric during a biceps curl leads to more arm growth.
Bicep curls are among the best exercises for building arm strength, enhancing performance in pulling movements like pull-ups, and, of course, sculpting impressive arms (1). By incorporating eccentric training — where you focus on slowly lowering the weight during the downward phase of the movement — you can make your bicep curls even more effective. This optimized version, known as the eccentric bicep curl, not only amplifies strength gains but also refines your workout efficiency.
In this article, we’ll explore how eccentric bicep curls can elevate your arm training to the next level. You’ll also discover other exercises that benefit from eccentric training, which can help you achieve remarkable results across your fitness routine.
Overview — What Is the Eccentric Bicep Curl?
Before getting into what the eccentric bicep curl is, we need to understand what the traditional bicep curl is all about. The bicep curl is an arm-building exercise that trains the arm muscles using a dumbbell, barbell, kettlebell, machines, cables, or even resistance bands, with lifting and lowering movements.
Now, the eccentric bicep curl takes your bicep curl to the next level by slowing down the movement of your arm curl on the lowering phase. This places your target muscles under more time under tension, which is a good factor for increased muscle strength and growth. This study shows that muscle time under tension is effective for optimizing muscle growth (2).
It is essential to pay attention to the eccentric part of your exercise, as it involves training your muscles while they are elongated, leading to better results. This is a more advanced form of curling that gives greater benefits compared to regular curling.
Eccentric Bicep Curl Technique & Muscles Worked
The eccentric bicep curl is an isolation exercise that primarily targets and works your biceps, elbow flexors, forearms, and wrists, while also improving grip strength. However, to a certain degree, this routine also engages the abs and obliques, which help maintain proper form and stabilization during the exercise.
Remember, the eccentric bicep curl involves a slower tempo than the traditional bicep curl. It is essential to follow these instructions during the various phases of this exercise to achieve optimal muscle and strength gains.
Set Up & Starting Position
Grab your preferred weight; in this case, we would be using a barbell during this exercise. Use the appropriate amount of load and grab the bar using an underhand grip with a length less than shoulder width.
Keep your shoulders back and keep your arms straight. Then, engage your core muscles to help maintain balance during this exercise. This is your starting position.
Concentric Phase (Lifting Phase)
During the concentric phase of this movement, the muscles shorten under tension. So, drive your feet into the floor and slowly curl the weight up to your shoulders. Pause in this position for about one to two seconds.
Eccentric Phase (Lowering Phase)
This is the critical phase in this exercise. Ensure that when lowering the EZ bar, it takes you about three to five seconds. From the top of your shoulders, slowly lower the weight in a controlled manner until it returns to the starting position, completing a rep. You can repeat this movement for as many reps as you desire.
Benefits
The eccentric bicep curl is an effective exercise that can’t be ignored. Below are the benefits of performing this exercise.
Builds & Strengthens the Arms
Doing this exercise isolates the arms and works the biceps muscles. Concentrating on the eccentric aspect of your routine in particular leads to an increase in muscle strength and mass (3). This helps you develop bigger and stronger arms, which in turn enhances your lifting ability.
Better Time Under Tension
As we previously discussed, time under tension is a crucial factor for muscle growth. This exercise places your biceps under tension for an extended period when they are elongated, which eventually leads to an intense pump.
Improved Mind-Muscle Connection
Compared to the traditional bicep curls, the eccentric bicep curls isolate your biceps muscle better and allow you to focus on these target muscles. This helps establish a better mind-muscle connection, which is beneficial for muscle hypertrophy.
Better Grip
The eccentric bicep curl not only works your biceps but also targets your forearms and grip. One spends so much time holding the weight, and this improves one’s grip strength. This can translate to better form when performing more demanding exercises, such as deadlifts and other Olympic weightlifting routines.
Other Exercise Applications
The eccentric bicep curls are guaranteed to effectively work your bicep muscles. However, it is not the only exercise where you can apply eccentric training for arm growth. Other routines you can try eccentric training with include:
FAQs
What is the eccentric phase of the bicep?
The eccentric phase of the bicep is the lowering phase of the bicep curl movement. The bicep generates more force during this phase. Prolonging the load for longer at this point is noted to build your biceps more effectively compared to the concentric phase.
Which is better, concentric or eccentric?
The eccentric phase allows you to build your muscles effectively. During the eccentric phase, your bicep muscles elongate and carry load under an increased time under tension. This enables explosive muscle growth and enhanced strength gains.
Are eccentric bicep curls good?
Yes, if you’re looking to take your traditional bicep curl exercises to the next level, an excellent routine to try is the eccentric bicep curls. It comes with numerous advantages, including explosive arm growth, improved grip strength, and increased time under tension for your target muscles.
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References
- Coratella, G., Tornatore, G., Longo, S., Toninelli, N., Padovan, R., Esposito, F., & Cè, E. (2023). Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports (Basel, Switzerland), 11(3), 64. https://doi.org/10.3390/sports11030064
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
- Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B., & Reid, W. D. (2009). The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis. British journal of sports medicine, 43(8), 556–568. https://doi.org/10.1136/bjsm.2008.051417
