![bicep curl bicep curl](https://www.bodybuilding.com/exercises/exerciseImages/sequences/899/Female/l/899_1.jpg)
Having stronger biceps in these situations is definitely not a bad thing. This is useful to support other exercises, such as squats or deadlift, whereby your arms are needed to support other muscle groups. If you want to improve your overall strength, negative bicep curls are certainly worth a consideration, as you can put your biceps under increased resistance. This is likely to reduce the risk of injury during the exercise. The result? You being in control of the weight… as opposed to the weight being in control of you. By definition, slow negative reps require you to control this returning movement. When we focus exclusively on putting all our energy into lifting a heavy weight, the drawback can be that said weight comes crashing back with force. If you go reeeeeeal slow… even a light dumbbell can be enough to get your biceps working overdrive.Ī set made up of slow (negative) reps will be much harder than a set made up for normal (positive) reps, so it’s also a great way to instantly increase the difficulty of a workout.
![bicep curl bicep curl](http://www.g4physio.co.uk/wp-content/uploads/2016/11/BARBELL-BICEP-CURL-2-e1484312481713.jpg)
you can do 15+ repetitions with ease), doing negative repetitions is a great way to enhance the workout and ensure you keep pushing your muscles. If the weights you are using feel too light (i.e.
![bicep curl bicep curl](https://d318e6q4e3so0o.cloudfront.net/wp-content/uploads/2018/04/17082340/Starting_Biceps_Curl_0600.jpg)
This means that with negative bicep curls, you can really put your arms under a lot more resistance, which will lead to increase muscle growth. Simply put, this means increased muscle mass.Īs mentioned previously, you can usually lower up to 40% more weight than you can lift. The muscle fibres are stretched during the eccentric part of the movement and this is where a lot of the muscle tissue microdamage occurs… which leads to the development and growth of stronger, thicker fibres. Just stand straight and keep those elbows stable… and feel the burn! Increased Muscle Mass and Growth The gains all stem from doing the movements nice and slow, so you naturally avoid falling into traps of trying to use your momentum to shift heavy weight (which many beginners do with regular bicep curls). Beginner FriendlyĪs far as movments go, doing negative reps isn’t too complicated… in fact, most people should find them pretty easy to get started with. Whether you like incline hammer curls, or keeping your palms facing forward, the choice is yours. You can also use different hand grips and curl variations with negative reps. This means regardless of whether you prefer doing bicep curls with dumbbells or barbells, you can still benefit from negative curls. One of our favourite benefits of negative bicep curls (or any sort of negative training) is that you can apply the theory to most types of equipment. Benefits of Negative Bicep Curls Use Your Preferred Equipment Slowly lower the bar back down over a duration of 4 seconds. Lift the bar upwards, bending at the elbow. Similar to the barbell curls, add plates to an EZ bar and decide on your preferred grip (an EZ bar can be held to put more emphasis on the inner or outer head of the bicep). If you have a workout buddy, you could try adding more weight to the bar and have them help you lift the bar up, before slowly lowering it. Negative Barbell CurlsĪdd plates to a barbell and hold the bar using an underhand grip. Lift them up, bending at the elbow before slowly lowering them back down over a duration of 4 seconds. Grab a pair of dumbbells and hold them in each hand by your side. This negative bicep workout includes 3 sets of 3 exercises. Start with lighter weights to get used to the slower movement, before increasing the weight. This could be paired with a similar tricep workout to ensure you build a balanced physique. Eccentric Negative Bicep Curl Workoutīelow is a simple bicep workout that focuses on negatives.
![bicep curl bicep curl](http://blog.lafitness.com/wp-content/uploads/2014/06/biceps-dumbbell-curls-at-la-fitness-with-taelor-2.jpg)
Depending on the type of curl you are doing, there may be more emphasis on either the inner or outer head of the bicep. Negative bicep curls primarily target the biceps as well as the forearms and shoulders. Muscles Worked During Negative Bicep Curls This will help grow and strengthen your biceps and forearms further. This will allow them to help you lift the weight during the concentric movement so you can lower even more weight than normal.