All about The Eccentric Biceps Curl

Eccentric Training to Build Strength


Eccentric Biceps Curl


In Traditional Weight Training, you will lift and lower the weight.

Eccentric training focuses specifically on the lowering movement.

And we slow the lowering time way down.

Most trainees will be able to do this exercise with greater resistance than the lifting and lowering. This will cause your muscles to generate more force and build greater strength.


Eccentric training focuses on slowing down the elongation of the muscle process in order to challenge the muscles, which can lead to stronger muscles, faster muscle repair, and increasing metabolic rate.



Additional bonuses-

Overloading the eccentric phase can ramp up protein synthesis and trigger muscle growth.

Active muscle lengthening, or eccentric contraction, stresses and thereby strengthens the tendon tissue more than concentric contraction.


Watch the video tutorial for the full visual & see how we can strengthen the Biceps, Brachialis, & Brachioradialis – together referred to as the elbow flexors using the eccentric method.

In this exercise, we use the Resistance Band.


Working with the band allows us to increase the resistance in the eccentric part without help from a partner and to return easily to the beginning position in order to perform concentric contraction.

Since we are using an increased level of resistance for the eccentric lengthening of the muscle than we would be able to handle alone for the concentric contraction of the muscle- aka- lifting, we would need the help of at least one partner to do this exercise with weights.

Choose a band that gives a resistant level of 6-8 reps.

After stretching the band, its tension should be around 1 RM. In other words, in this position, the resistance band is pulled so tight that you can’t do more than one full concentric contraction.


How to Do the Eccentric Bicep Curl


1– Flex the elbow

2– Take one step backward and stretch the band

3– Extend the elbow slowly (Between 3 – 5 seconds)

4– Return to starting Position

5– Start again


*Note this load is suitable for advanced exercisers.

If you are a novice trainee, don’t make the band too tight, light resistance is enough.

Adjust the level of band resistance to your ability.


Start slowly with this method and don’t over-do this exercise, especially in the beginning.

It’s important to know that when you start training eccentrically, you will probably have a great deal of delayed-onset muscle soreness (DOMS) 24 to 48 hours following your workout.

This is something to consider when scheduling training loads.



To learn about more nuances that will make a big difference in your strength training session, check out Muscle&Motion Strength Training App today!

Target Muscles

+ Biceps Brachii


+ Brachialis

+ Brachioradialis


+ Erector spinae

+ Trapezius

+ Transverse abdominis

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