By emphasizing the “negative” phase (also known the “eccentric” phase) of each rep, you challenge your biceps to recruit more muscle fibers. “People are typically stronger eccentrically than they are concentrically,” says Friedman. “Without adding that extra resistance [of holding the negative], you’d be recruiting the same amount of muscle fibers as you would with the standard movement.”
Do It: Preacher Curl Negatives
Perform a low-rep set using a full range of motion. Use a heaver weight than you normally would for a standard preacher curl set, and slowly lower the weight until your arms are outstretched. If possible, have a spotter help you return the weight to the start position.
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