Eccentric Barbell Bicep Curl

Load your barbell up with a slightly heavier weight than normal, though assure it's still a safe weight for the movement.
Place your feet hip distance apart and hold the barbell with your palms facing away from you. Keep your elbows to your side and exhale as you curl your arms up. Note: you are allowed to "swing" the weight up with momentum as the weight load is heavier than a standard curl. Curl the barbell up to the top contracted position and proceed to SLOW down the eccentric contraction at a 3 to 5 second count, inhaling on the decent. Maintain a neutral spine with your chest up and shoulders back throughout the entire exercise. Repeat this range of motion for the desired amount of repetitions, putting full focus on the eccentric (negative) contraction to the load.

[TheLMMish]

I absolutely love the pump the eccentrics give me. Great guns btw :) 1 sec up, 5 seconds down?

[pablovaldes]

you can always take arm advice from the dude with gorilla arms, good stuff