Moves/DB curls to reverse eccentric

DB curls to reverse eccentric

ID: 800

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Exercise Types:
Core Rotate, Total Hang
Contraindications:
Lower Back Problems
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Both arms stay connected to the load; avoid one arm going slack.
  2. 2. Keep the lower half stable while the upper body rotates — or vice versa depending on the drill.
  3. 3. Rotate to the point of tension in the end range, not until you lose spine position.
  4. 4. Imagine the spine as a fixed axis — rotation happens around it, not along it.

Regression:

Use a half-kneeling position to isolate rotational demand with reduced lower-body input.

Progression:

Progress to a split-stance or single-leg position to reduce base of support and increase stability demand.

Common Problems:

Collapsing the torso toward the load — reinforce upright posture before the rotation begins.