L
Salihaku
EXERCISE
Eccentric Focus Leg Curl
Maximize muscle growth by focusing on the negative (returning) phase of the movement. Use a two-second curl down and a slow, four-second return.
Level:Intermediate
Type:Machine-based
Technique
How to perform
1
Prepare: Set up the machine as in the basic version, but select a slightly lighter weight than usual to maintain control during the eccentric phase.
2
Curl normally: Curl the weight down with a steady, two-second motion, squeezing the hamstrings hard at the bottom.
3
Slow the return: Return the weight to the starting position very slowly, counting to four seconds. Feel the stretch and tension in your hamstrings throughout the entire return.
4
Repeat: Pause briefly at the top without hyperextending and begin the next repetition.
