These Exercises Give You the Same Results in Less Time

The new study examined three types of dumbbell curl exercises: eccentric (lowering weights, lengthening muscle), concentric (lifting weights, shortening muscle),

and both concentric and eccentric together (alternately lifting and then lowering weights in the same exercise).

Only the eccentric and concentric-eccentric exercises improved eccentric (lowering) and isometric (static) strength, while all the others improved concentric strength.

The group doing lifting-and-lowering exercises improved about as much as the group doing lowering exercises only, or half as many reps.

In the case of a dumbbell curl, many people may believe the lifting action provides the most benefit, or at least some benefit, 

but we found concentric muscle contractions contributed little to the training effects.

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