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Eccentric Curl for Men

Eccentric Curl

How to do it: Select a pair of dumbbells that are 5 to 10 pounds heavier than what you'd typically use for 5-rep sets. Hold them at your sides and assume an athletic stance, your feet hip-width apart and your ankles, knees, and hips slightly bent. "Cheat" the dumbbells to the top position with a dumbbell clean: Explosively stand up straight while bending your elbows to draw the weights to your shoulders. Take 5 seconds to lower the weights. Do 3 sets of 5 reps, resting 90 seconds between sets.

How it works: Your muscles can lower more weight than they can lift. That's why eccentric (or negative) reps, which lengthen muscles, can spark new growth. Plus, the dumbbell clean improves total-body power. Of all the exercises in this article, this one may be the best all-around biceps builder.

Related: The Big Arms Workout



This Move Works:

Biceps

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  • Step 1

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  • Step 2

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  • Step 3

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