Eccentric Curls: Benefits, How-To Guide, and Common Mistakes

How to do eccentric curls?

Eccentric curls involve focusing intensely on the lowering (lengthening) phase of the bicep curl, typically using a slower tempo or an assisted lift for the concentric (shortening) phase to maximize muscle damage and adaptation in the biceps brachii and associated elbow flexors.

Understanding Eccentric Training

What is Eccentric Contraction? Muscles produce force in three primary ways:

• Concentric: The muscle shortens under tension (e.g., lifting the weight during a curl).
• Isometric: The muscle produces force without changing length (e.g., holding a weight static).
• Eccentric: The muscle lengthens under tension (e.g., lowering the weight during a curl, resisting gravity). This phase is often referred to as the "negative."

Why Focus on the Eccentric Phase? The eccentric phase is unique because muscles can generate significantly more force eccentrically than concentrically or isometrically. This greater force production leads to:

• Enhanced Muscle Damage: Which, when recovered from, contributes to greater muscle growth (hypertrophy).
• Increased Strength Adaptation: Particularly in the eccentric strength, which can translate to improved concentric strength and power.
• Improved Connective Tissue Strength: Strengthening tendons and ligaments, potentially reducing injury risk.
• Greater Neuromuscular Control: Requiring focused, controlled movement.

Key Principles of Eccentric Training

• Controlled Movement: The hallmark of eccentric training is a slow, deliberate lowering phase.
• Potential for Heavier Loads: Due to the muscle's ability to resist more force eccentrically, you may be able to handle heavier weights during the eccentric phase than you could lift concentrically.
• Increased Recovery Needs: The greater muscle damage often leads to more pronounced delayed onset muscle soreness (DOMS) and requires adequate recovery time.

Muscles Worked

Primary Movers:

• Biceps Brachii: The main muscle responsible for elbow flexion and supination.
• Brachialis: Lies beneath the biceps and is a pure elbow flexor, contributing significantly to overall arm thickness.
• Brachioradialis: Located in the forearm, it also assists in elbow flexion, especially with a neutral grip.

Stabilizers:

• Forearm Flexors: Assist in grip strength and wrist stabilization.
• Anterior Deltoid: Helps stabilize the shoulder joint.
• Core Muscles: Engage to maintain proper posture and prevent unwanted torso movement.

Step-by-Step Guide to Performing Eccentric Curls

This guide focuses on dumbbell eccentric curls, but the principles apply to barbells, cables, or resistance bands.

Equipment:

• Dumbbells (or chosen equipment)
• Optional: Spotter for heavier loads

Setup:

1. Select Weight: Choose a weight that is challenging for a slow, controlled eccentric phase, but not so heavy that you cannot maintain form. If performing assisted concentrics, you might use a weight slightly heavier than your usual concentric max.
2. Starting Position: Stand tall with feet shoulder-width apart, a slight bend in the knees, and core engaged. Hold a dumbbell in each hand with an underhand (supinated) grip, arms extended towards the floor.

The Concentric Phase (Assisted Lift):

1. Initiate the Lift: This phase is about getting the weight to the top, not about muscular effort from the biceps.
   • Option A (Two-Handed Lift): If using a single dumbbell for one arm, use your free hand to assist in lifting the weight to the fully contracted position (e.g., chest height).
   • Option B (Momentum/Slight Cheat): For two-arm curls, a slight, controlled swing or "cheat" can be used to get the weight to the top, provided it doesn't compromise the eccentric phase. The goal is to bypass the concentric challenge.
   • Option C (Spotter): A spotter can assist in lifting the weight.
2. Top Position: Ensure your biceps are fully contracted at the top, with elbows slightly in front of your body, not flared out.

The Eccentric Phase (Controlled Lowering):

1. Controlled Descent: This is the critical part. Slowly and deliberately lower the weight, resisting gravity with your biceps.
2. Tempo: Aim for a 3-5 second count for the lowering phase. Focus on feeling the stretch and tension in your biceps throughout the entire range of motion.
3. Full Range of Motion: Extend your arms fully at the bottom, allowing your biceps to stretch, but avoid hyperextending your elbows.
4. Maintain Form: Keep your elbows tucked close to your sides, chest up, and shoulders back. Avoid shrugging or using your back to control the weight.

Breathing:

• Inhale as you slowly lower the weight (eccentric phase).
• Exhale as you lift the weight (concentric/assisted phase).

Variations and Progression

• Two-Arm Concentric, One-Arm Eccentric: Lift the dumbbell with two hands (or a slight cheat), then switch to one arm to slowly lower it. This allows for a heavier eccentric load per arm.
• Supra-maximal Loads: For advanced lifters, using weights 110-150% of your 1RM concentric strength is possible for eccentric-only movements, always with a spotter for the concentric phase. This should be programmed carefully due to high stress.
• Varying Tempo: Experiment with even slower lowering tempos (e.g., 6-8 seconds) for increased time under tension.
• Eccentric Hooks: Specialized equipment that only allows for eccentric resistance can be used, often found in advanced training facilities.

Common Mistakes to Avoid

• Too Fast Descent: Rushing the eccentric phase negates the primary benefit of the exercise. Control is paramount.
• Using Momentum for Eccentric: Once the weight is at the top, the lowering must be controlled solely by the target muscles, not by gravity or momentum.
• Incomplete Range of Motion: Not fully extending the arm at the bottom reduces the stretch and time under tension.
• Excessive Load Too Soon: Starting with too much weight can lead to poor form, injury, or debilitating DOMS that hinders subsequent training.
• Ignoring Recovery: Eccentric training is taxing. Failing to allow adequate recovery between sessions (e.g., 5-7 days for the same muscle group) can lead to overtraining or injury.

Programming Eccentric Curls

• Integration: Eccentric curls can be used as a primary exercise, a finisher, or strategically within a periodized training plan.
• Sets and Reps: Due to the intensity, typically lower repetitions are used (e.g., 3-6 repetitions per set) for 2-4 sets.
• Frequency: Due to the high muscle damage, it's generally not recommended to perform heavy eccentric training for the same muscle group more than once a week.
• Listen to Your Body: Expect significant DOMS. Adjust volume and frequency based on your recovery capacity.

Benefits of Eccentric Curls

• Increased Strength and Power: Particularly in the eccentric phase, which can transfer to improved concentric strength and athletic performance.
• Enhanced Muscle Hypertrophy: The greater muscle damage and subsequent repair processes contribute to significant muscle growth.
• Improved Connective Tissue Strength: Strengthens tendons and ligaments, making them more resilient to injury.
• Injury Prevention: By strengthening muscles and their connective tissues under load, eccentric training can help protect against injuries, especially those involving rapid deceleration.
• Enhanced Motor Control: The deliberate, slow movement fosters a stronger mind-muscle connection and improves proprioception.

Who Can Benefit?

• Athletes: To improve deceleration, change of direction, and overall power.
• Bodybuilders: For maximizing muscle hypertrophy and breaking plateaus.
• Individuals Seeking Strength Gains: To increase overall bicep strength beyond what concentric training alone can provide.
• Rehabilitation (Under Guidance): Eccentric training is often used in physical therapy to strengthen tendons and ligaments, but should only be performed under the supervision of a qualified professional in this context.

Safety Considerations

• Start Light: Always begin with a lighter weight than you think you can handle to master the form and assess your body's response.
• Thorough Warm-up: Ensure your muscles and joints are adequately warm before attempting eccentric curls.
• Spotter: Highly recommended when using heavier loads, especially if performing supra-maximal eccentrics.
• Expect DOMS: Be prepared for potentially intense delayed onset muscle soreness, especially after your first few sessions.
• Consult a Professional: If you have any pre-existing medical conditions, injuries, or are new to advanced training techniques, consult with a qualified personal trainer or physician before incorporating eccentric curls into your routine.