L
LOFT GYM
EXERCISE
Alternating Bicep Curl with Negative Emphasis
Challenge muscle coordination and increase intensity by performing the movement one arm at a time and slowing down the return phase. This increases the time under tension for the muscle.
Level:Intermediate
Type:Machine-based
Technique
How to perform
1
Get into the basic bicep curl position, but use a slightly lighter weight than you normally would.
2
Lift the weight up with your right arm in a controlled motion.
3
Lower the weight with your right arm very slowly, counting to three or four seconds in your mind.
4
Once your right arm has returned to the bottom position, begin the movement with your left arm.
5
Continue alternating, focusing on the slow and controlled negative phase on every repetition.
Recommended Equipment
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