Enhance Arm Strength with Double Bicep Curl 3 Second Negative

Double Bicep Curl 3 Second Negative

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Biceps

Secondary Muscles

Brachialis

Tertiary Muscles

Shoulders