Appears in642 Workouts*

Negative Bicep Leg Concentration Curl

Maximize bicep growth with slow, controlled negatives! Target and isolate your biceps for strength and definition.

Ms. Grey Smith
Ms. Grey Smith
@JustHer_grayTho

Required Equipment

Dumbbells thumbnail
Dumbbells
Exercise Bench thumbnail
Exercise Bench

Muscle Groups

Primary

Secondary

Instructions

1. Sit on the edge of a bench with your legs spread and feet flat on the floor.

2. Pick up a dumbbell with one hand, using a supinated grip (palm facing upwards).

3. Place the elbow of the arm holding the dumbbell against the inside of your thigh, just above the knee, for support. The arm should be fully extended with the dumbbell off the floor.

4. Use the other hand to rest on the other thigh for balance.

5. Start the movement by curling the dumbbell upwards in a controlled motion until it reaches near the shoulder height or bicep is fully contracted.

6. Once at the top of the curl, slowly resist the weight as you lower the dumbbell back to the starting position. The focus should be on the negative (eccentric) phase, so this lowering should be slower than the lifting phase - around 3-5 seconds is a common tempo.

7. Repeat for the desired number of reps, then switch arms to ensure both biceps are worked evenly.

Ensure your form is strict throughout the exercise, with no swinging of the dumbbell or movement of the upper body to assist in lifting the weight. The intention of this version of the curl is to emphasize the muscle's stretch and control during lengthening when lowering the weight, which can help with muscle growth and strength.

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