“Self” Eccentric-Overload Technique #3: The Biceps!

Aloha my friends!

I’m currently doing a Fitness-Tip Friday mini-series where I give you a set of techniques that allow you to get all the incredible benefits of eccentric-overloading without requiring a spotter or specialized equipment!

First I gave you a “self-spot” eccentric-overload technique for the quads, then last week I gave one for the entire leg using only bodyweight.

Today I’m going to give you an extremely effective yet simple technique for eccentrically-overloading the BICEPS!! (Along with the other elbow flexors — the brachialis and brachioradialis.)

“Self-Spot” Eccentric-Overload Technique #3:

• Target Muscles: The Biceps (and other elbow flexors)
• Exercise: Supported Eccentric-Overloaded DB Curls

(Note: The GIF below is sped up 3X due to email file size limits)

Once again, although the benefits are incredible and unique… the actual implementation of the technique is very simple and straightforward.

Using about 120% of your SINGLE-ARM 1 rep maximum, you’ll start at full flexion and resist the descent of the dumbbell as hard as you can. Then once you reach the bottom you’ll use your opposite arm to assist during the concentric phase (bringing the dumbbell back up to the top), and repeat!

Supporting the back of your arm on an incline bench or something similar is optional, but it does help to isolate the biceps by de-emphasizing synergists such as the anterior deltoid, and it also effectively prevents swinging / the use of momentum (see FTF Week 86)

I’m showing these done with a neutral / hammer grip (which preferentially engages the long head of the biceps)… but they can also be done with a supinated grip (which preferentially engages the short head of the biceps) or even a pronated grip (which preferentially engages the brachioradialis).

Try to resist hard enough that it takes a full 4 seconds to get from the top to the bottom! If you can’t resist for at least 4 seconds with the very first rep, I recommend lowering the weight until you can.

I also recommend doing a full set overloading one arm before switching to the other, rather than alternating back and forth with each rep.

Application: Use this technique to eccentrically-overload your biceps without a spotter OR any equipment!!

Regional Hypertrophy Side Note: Contraction types have regional growth effects. In this case studies show that eccentric contractions activate & grow the LOWER biceps regions more than the upper — that’s why it’s highlighted in blue in the GIF above! (You can find science-based regional hypertrophy techniques and tips for every major muscle in the body in the “Regional Hypertrophy Training” section of both All-Access Memberships!)

Relevant Previous FTF Tips (for All-Access Members):

1) Week 89 | “Self” Eccentric-Overload Technique #1: The Quads!

Relevant Research Article(s):

1) Eccentric Overload during Resistance Exercise: A Stimulus for Enhanced Satellite Cell Activation

Relevant Dr. Gains YouTube Video(s):

1) Hit ALL FOUR Bicep Movements With ONE Technique!!!

Relevant Dr. Gains Workout Program(s):

1) Hypertrophy Series Biceps & Triceps Program

2) Hypertrophy Series Biceps & Forearms Program