Technique
Hold dumbbells at your sides and perform bicep curls with a 7-second eccentric (lowering) phase, followed by a controlled concentric (lifting) phase. Maintain proper form throughout.
A bicep curl variation that uses a 7-second tempo protocol to increase time under tension and muscle activation for enhanced strength development.
Hold dumbbells at your sides and perform bicep curls with a 7-second eccentric (lowering) phase, followed by a controlled concentric (lifting) phase. Maintain proper form throughout.
Stand with feet shoulder-width apart, holding dumbbells at your sides with arms fully extended.
Return to the starting position with arms fully extended, maintaining control throughout the movement.
Control the descent, keep elbows steady, maintain form, breathe steadily
Rushing the movement, swinging body, poor form, not controlling tempo
Increase weight, extend tempo, try different grips, add pauses
Reduce weight, focus on form, use lighter dumbbells, practice technique
Ensure proper form to avoid elbow strain. Stop if you experience arm or shoulder pain. Consult a professional if you have upper body issues.