Eccentric exercises

In an eccentric exercise, your muscle stays contracted while lengthening. It’s the downward motion of a bench press, biceps curl or squat. It’s the most efficient form of strength training. In this example, an Ohio State University Wexner Medical Center physical therapist demonstrates how to get the most out of the downward motion of a bicep curl.

[TheDangerRoom]

You should be holding the weight in the contracted position. Then literally go 90 times slower on the way down. You went the same speed up as you went down