If you’re looking to add some variety to your bicep workouts, you may want to consider incorporating eccentric exercises. Eccentric exercises focus on the lengthening phase of a muscle contraction, which can help build strength and muscle size.
In this article, we’ll explore some effective eccentric bicep exercises that you can add to your routine.
One of the most popular eccentric bicep exercises is the eccentric bicep curl. This exercise involves slowly lowering the weight during the eccentric phase, which can help build strength and muscle size.
To perform this exercise, hold a dumbbell in each hand with your palms facing up. Curl the weights up towards your shoulders, then slowly lower them back down to the starting position. Control the weight throughout the movement, focusing on the eccentric phase.
Another effective eccentric bicep exercise is the chin-up. This exercise targets both your biceps and back muscles, making it a great compound exercise. To perform a chin-up, grip a pull-up bar with your palms facing towards you.
Pull yourself up towards the bar, then slowly lower yourself back down to the starting position. Focus on controlling your descent during the eccentric phase to maximize the benefits of this exercise.
Fundamentals of Eccentric Training
Let’s Discuss the Fundamentals of Eccentric Training.
Understanding Eccentric Phase
Eccentric training is a type of exercise that focuses on the eccentric or negative phase of a movement. This phase occurs when the muscle lengthens under tension, such as when you lower weight during a bicep curl. Eccentric training involves slowing down this phase, often using a heavier weight than you would for concentric (positive) training.
During the eccentric phase, the muscle fibers are under tension and are being stretched. This causes micro-tears in the muscle fibers, which then repair and grow stronger during the recovery period.
By focusing on the eccentric phase, you can increase the time under tension and create more muscle damage, leading to greater muscle growth.
Benefits of Eccentric Exercises
Eccentric exercises have several benefits, including:
- Increased muscle growth: Eccentric training can lead to greater muscle growth than concentric training alone, as it creates more muscle damage and stimulates muscle protein synthesis to a greater degree.
- Improved strength: Eccentric training can improve strength by increasing the amount of weight you can lift during the eccentric phase, which can translate to improved performance in other exercises.
- Reduced injury risk: Eccentric training can help prevent injuries by strengthening the muscles and tendons, as well as improving joint stability and control.
- Improved muscle endurance: Eccentric training can improve muscle endurance by increasing the time under tension, which can help delay fatigue and improve performance in endurance exercises.
Overall, incorporating eccentric exercises into your training routine can help you build stronger, more resilient muscles and improve your overall fitness.
Eccentric Bicep Exercise Techniques
When it comes to building bigger biceps, eccentric exercises can be an effective way to increase muscle size and strength. Eccentric training involves focusing on the lowering phase of an exercise, which can create more muscle damage and stimulate greater muscle growth 1.
Here are three effective eccentric bicep exercise techniques that you can add to your workout routine:
Dumbbell Eccentric Curl
The dumbbell eccentric curl is a great exercise to target the biceps. To perform this exercise:
- Hold a pair of dumbbells at your sides with your palms facing up.
- Curl the dumbbells up to your shoulders.
- Slowly lower the dumbbells back down to the starting position, taking 3-5 seconds to complete the lowering phase.
- Repeat for the desired number of repetitions.
By focusing on the lowering phase of the exercise, you can create more muscle damage and stimulate greater muscle growth in the biceps.
Incline Eccentric Hammer Curl
The incline eccentric hammer curl is another effective exercise to target the biceps. To perform this exercise:
- Set an incline bench to a 45-degree angle.
- Hold a pair of dumbbells at your sides with your palms facing each other.
- Curl the dumbbells up to your shoulders, keeping your palms facing each other.
- Slowly lower the dumbbells back down to the starting position, taking 3-5 seconds to complete the lowering phase.
- Repeat for the desired number of repetitions.
This exercise targets the biceps and brachialis muscles, which can help add thickness and size to your arms.
Barbell Eccentric Curl
The barbell eccentric curl is a classic exercise that can help you build bigger biceps. To perform this exercise:
- Hold a barbell with an underhand grip, with your hands shoulder-width apart.
- Curl the barbell up to your shoulders.
- Slowly lower the barbell back down to the starting position, taking 3-5 seconds to complete the lowering phase.
- Repeat for the desired number of repetitions.
By using a barbell, you can lift heavier weights and create more muscle damage in the biceps, leading to greater muscle growth over time.
Incorporating these eccentric bicep exercises into your workout routine can help you build stronger biceps. Remember to focus on the lowering phase of the exercise to create more muscle damage and stimulate greater muscle growth.
Reference:
[1] Thieme, T. (2021). 6 Eccentric Exercises to Add to Your Workouts and Build Muscle. Men’s Health. https://www.menshealth.com/fitness/a44590037/eccentric-exercises/
Incorporating Eccentric Training into Your Routine
Incorporating eccentric training into your routine could be the key if you’re looking to build bigger and stronger biceps. Eccentric training involves focusing on the lowering phase of an exercise, which can lead to greater muscle damage and growth. Here are some tips for incorporating eccentric training into your bicep workouts.
Workout Frequency
It’s important to find the right balance when it comes to incorporating eccentric training into your bicep workouts. While eccentric training can be incredibly effective, it can also tax your muscles. As such, you may want to limit eccentric training to once or twice a week, depending on your fitness level and recovery time.
Intensity and Volume
When performing eccentric bicep exercises, focusing on intensity and volume is important. To maximize muscle growth, you should aim to use a weight that is heavy enough to challenge you but not so heavy that you sacrifice form.
In terms of volume, you may want to start with just a few sets of eccentric bicep exercises and gradually increase the number of sets as your strength and endurance improve.
Here are some examples of eccentric bicep exercises you can incorporate into your routine:
- Eccentric curls: Use a slightly heavier weight than you would normally use for bicep curls. Curl the weight up with both arms, then slowly lower it down with one arm while the other assists. Repeat on the other side.
- Eccentric hammer curls: Hold dumbbells with your palms facing each other. Curl the weights up with both arms, then slowly lower them down with one arm while the other assists. Repeat on the other side.
- Eccentric preacher curls: Use a preacher curl bench to perform this exercise. Curl the weight up with both arms, then slowly lower it down with one arm while the other assists. Repeat on the other side.
Incorporating eccentric bicep exercises into your routine allows you to challenge your muscles in new ways and promote greater muscle growth. Just remember to start slowly, focus on form, and gradually increase the intensity and volume of your workouts.
Advanced Eccentric Training Methods
If you’re looking to take your bicep eccentric training to the next level, you can try a few advanced methods. These methods can help you to increase your strength and muscle size.
Supersets and Drop Sets
Supersets and drop sets are two advanced techniques that can increase the intensity of your eccentric bicep training. In a superset, you perform back-to-back exercises with no rest in between. This can help increase the time under tension for your biceps and stimulate muscle growth.
For example, you could immediately perform a set of bicep curls, followed by a set of hammer curls. This would work both the long and short heads of your biceps, providing a more complete workout.
Drop sets involve performing a set of bicep curls with a heavyweight, then immediately dropping the weight and performing another set with a lighter weight. This can help to fatigue your muscles and stimulate more growth.
Isometrics and Negatives
Isometric exercises involve holding a static position for a set period. This can be a great way to increase your strength and endurance. For eccentric bicep training, you can try holding the top position of a bicep curl for as long as possible.
Negatives involve focusing on the eccentric portion of the exercise. This means you perform the movement’s lowering phase very slowly and with control. This can help to stimulate more muscle growth and increase your strength.
For example, you could perform a set of bicep curls, then lower the weight slowly and with control. This can help increase the time under tension for your biceps and stimulate muscle growth.
Overall, these advanced eccentric bicep training methods can help you take your workouts to the next level. By incorporating these techniques into your routine, you can increase your strength and muscle size and achieve your fitness goals faster.
Safety and Injury Prevention
When performing eccentric bicep exercises, it is important to prioritize safety and injury prevention. Here are some tips to help you stay safe and avoid injuries during your workout.
Proper Form and Technique
Proper form and technique are crucial when performing eccentric bicep exercises. Make sure you are using the correct weight and that you are not sacrificing form for heavier weights. Using too heavy weights can lead to injury or strain on your muscles and joints.
When performing eccentric bicep exercises, keep your elbows close to your body and avoid swinging your arms. This will help you maintain control and avoid injury. Additionally, avoid locking out your elbows at the top of the movement to avoid unnecessary strain on your joints.
Recovery and Nutrition
Recovery and nutrition are also important factors in injury prevention. Ensure you give your body enough time to recover between workouts to avoid overuse injuries. Additionally, ensure you consume enough protein and other nutrients to support muscle growth and recovery.
Incorporating rest days into your workout routine and consuming a balanced diet can help you avoid injuries and achieve your fitness goals. Ensure you get enough sleep and stay hydrated to support your body’s recovery process.
By prioritizing safety, proper form, and recovery, you can avoid injuries and achieve the best results from your eccentric bicep exercises.
