Eccentric Bicep Curl

In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Eccentric Bicep Curl – a highly effective technique that uses a slow, controlled lowering phase with one arm while the opposite arm assists on the way up, maximizing time under tension for the biceps.

🔥 Potential Benefits:

• ✅ Emphasizes the eccentric (lengthening) phase where muscle damage and growth potential is highest
• ✅ Increases bicep strength and size more effectively than standard curls
• ✅ Wall-supported version eliminates swinging and lower-back compensation
• ✅ Keeps the shoulder in a safe, retracted position throughout
• ✅ Simple to perform anywhere with a single dumbbell

📝 Exercise Details:
Exercise: Eccentric (Slow-Lowering) Bicep Curl
Difficulty Level: Beginner to Advanced

🛠️ What You’ll Need:
✔ Dumbbell (or any weighted object)
✔ Optional: wall for back support

📅 When to Use This:
Arm days, bicep-focused sessions, hypertrophy training, or rehab/prehab for elbow/shoulder stability. Curl up with both arms, then lower slowly with the working arm only – no momentum, full control.

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📢 DISCLAIMER: This content is for informational purposes only. Always consult a qualified healthcare professional before trying new exercises, especially if you have elbow, shoulder, or wrist concerns.