Double Bicep Curl 3 Second Negative
This biceps exercise mainly works your biceps, with help from your brachialis. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Double Bicep Curl 3 Second Negative
Start with dumbbells in front of your thighs, palms facing forward. Ensure elbows are locked to your torso. Curl both weights simultaneously. Lower the weights slowly, taking a full 3 seconds for the negative phase.
Common mistakes
Ensure you're resisting against gravity during the negative phase, not letting the weights drop.
Breathing
Inhale when curling up, exhale during the 3-second descent.
Muscles worked
Primary Muscles
Biceps
Secondary Muscles
Brachialis
Tertiary Muscles
Shoulders
