Negative Biceps Curl | SFS Exercise Library

Cable Negative Biceps Curls are an excellent exercise to intensify your arm workouts by emphasizing the eccentric phase with constant tension from the cables. This technique helps build strength and muscle definition effectively.
Set Up: Attach handles to the low pulleys of a cable machine. Stand facing the machine, holding a handle in each hand with an underhand grip.
Starting Position: Stand with your feet shoulder-width apart, elbows close to your torso, and arms fully extended.
Curl Up: Curl the handles up to shoulder height using a controlled motion, taking about 1-2 seconds to lift. Engage your biceps throughout the movement.
Eccentric Phase: Slowly lower the handles back to the starting position, taking 3-5 seconds to complete this phase. Focus on resisting the pull of the cables to maximize tension.
Repeat: Complete the desired number of repetitions, ensuring each movement is slow and controlled to fully engage the biceps during the eccentric phase.
Form Check: Keep your back straight and avoid using momentum to lift or lower the handles. Maintain controlled movements and focus on feeling the biceps work throughout the exercise.