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. Slowly lower the bar back down over a duration of 4 seconds. Lift the bar upwards, bending at the elbow. 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. 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. As you exhale, slowly lower the dumbbells back to the starting position over 4-8 seconds (the slower the movement, the harder it is).Ĭoach’s Tip – If you’re looking to really push yourself, try doing negative bicep curls with a training partner.Inhale and lift the dumbbells up by bending at the elbow.Stand with your feet shoulder width apart, and hold a dumbbell in each hand by your side.
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