Eccentric Bicep Curl – Machine

1. Select the appropriate weight on the machine and adjust the seat and arm pad to align with your elbow joint.
2. Grip the handles with your palms facing upward in a supinated position.
3. Sit or stand (depending on machine design) with your upper arm pressed against the arm pad, back straight, and feet flat on the floor for stability.
4. Use both arms to lift the weight with a controlled motion, flexing the elbows without swinging the arms or leaning back.
5. Release the handle with one hand. Your other arm completely controls the weight.
6. Gradually release the weight back to the starting position, emphasizing the downward movement—this is the eccentric phase—taking 3 to 4 seconds to lower the load.
7. Make sure to fully extend the arms at the bottom, but avoid locking the elbows.
8. Grip the handles with both hands and use both arms to lift the weight again.
9. Release the handle with the other hand.
10. Gradually release the weight back to the starting position again, focusing on the eccentric phase of a single bicep. This completes one full repetition.
11. Repeat the movement for the desired number of reps, maintaining good form and controlled speed.

Notes

Keep the tension on the biceps throughout the movement without resting at the bottom.

Results