Eccentric Overload Curl

Select a slightly heavier weight than you normally use.

Lift the weight up at a normal or slightly explosive speed (about 1-2 seconds). You can use the other leg to assist slightly at the beginning of the lift if needed.

Lower the weight down very slowly and under full control, aiming for a 4-5 second duration. Feel the burn in your hamstrings.

Repeat for the desired number of repetitions, focusing on the negative phase in every rep.