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Exercise handout — move better, feel better.
Eccentric Biceps Curl
Focus on the slow lowering phase of biceps curl. Use other arm to help lift, then lower with working arm for 3-5 seconds.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
dumbbells
Home Options
- dumbbells
No equipment? Try: Resistance band, Cable machine
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
assist up / 3-5 sec down
Tempo
Step-by-Step Guide
Set up
- Hold dumbbell in working hand
- Use other hand to help curl weight up
- Or curl with both arms holding one weight
Step 1 of 5
Help curl weight up to top position
Step 2 of 5
Remove assistance
Step 3 of 5
Lower weight slowly over 3-5 seconds
Step 4 of 5
Control the entire lowering
Step 5 of 5
Use assistance to lift again
Breathing
- Exhale during the lower
- Stay relaxed
Form Cues
- Slow controlled lowering
- 3-5 seconds each rep
- Only the lowering matters
- Full control throughout
Common Mistakes to Avoid
- Lowering too fast
- Not using full range
- Forgetting to use assistance on lift
- Weight too heavy
Safety Information
Eccentric training is effective for tendon rehab. Some soreness expected.
Progressions
Increase weight or slow to 5+ seconds
Regressions
Use lighter weight or slower tempo
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.