Strickland Fitness

Bicep curl with concentration on eccentric movement

When we do exercises, there is a constant focus on the concentric motion (contraction or shortening on the muscle). However, the eccentric motion (relaxing or lengthening of the muscle) is just as important. For this example, we will look at the biceps. If you do bicep curls to add size or tone up your arms, this great addition will help with both.

To do a basic standing bicep curl (dumbbells or barbell):

Stand with you feet shoulder width apart, slight bend in the knees, spine and shoulders in a neutral position, and your elbows pinned to your sides.

Without changing the position of your shoulders, spine, or elbows, raise the weight to the front of your shoulders. You should be using a weight that doesn’t compromise your form and it should take about 2 seconds to raise the weight. This is the concentric movement. While lowering the weight, concentrate on trying to contract your triceps (back of the arms). This makes the lowering (eccentric movement) to be slow and controlled and it forces the biceps to work in both directions getting the maximum of each repetition. Lowering the weight should take about 4 seconds to complete. Focusing on both movements of any exercise will optimize your results. Your muscles will work harder and more efficiently and you will feel the difference.

In the picture shown, I am doing a version of a bicep curl using my own body weight. The movement of lowering my body using my biceps is done in the same way. I focus on contracting my triceps and controlling my eccentric motion. Feel the burn!

 

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