The pelican curl eccentric is one of the best bodyweight isolation exercises for targeting the biceps. When performed properly, it places the biceps under constant tension leading to gains in size and strength. In this comprehensive guide, we cover how to execute the move along with programming recommendations.
How to Perform the Pelican Curl Eccentric
To begin, start in a push-up position with the elbows pinned close to the body. Create tension by engaging the glutes and abs. Maintaining a rigid core, slowly lean forward towards the ground while keeping the elbows tucked. Control the descent until the arms are fully extended and straight.
At the bottom, squeeze the triceps to ensure a full range of motion. This verifies the biceps have been maximally lengthened under tension. Without overextending the elbows, reverse back to the starting push up position to complete one rep.
In terms of shoulder positioning, there are two main options:
- Keep the elbows pinned with neutral rotation
- Focus on externally rotating the shoulders
Regarding upper back form, extend the thoracic spine instead of rounding. Look slightly forward to help keep the chest upright. The shoulder blades should be forcefully retracted to create stability. Proper force transfer enables harder biceps contractions.
Programming for Growth
Here are some useful programming guidelines:
- Use an 8 second eccentric tempo for time under tension
- Perform 3 sets of 3-5 reps with 60 seconds rest
- Include at the end of pulling workouts 2-3x a week
- Over time, gradually increase volume as strength improves
The extended eccentric phase produces significant metabolic stress. While the total workload seems low at first glance, the time under tension is quite high. This makes the exercise extremely potent for biceps hypertrophy despite using no equipment.
Modifications
Those newer to bodyweight training may perform the pelican curl eccentric on a Smith machine for support. Place the feet far back to maximize biceps tension. Rings are another solid option that provide assistance.
Modify intensity by changing hand placement relative to the floor. The closer the hands, the more challenging the move becomes.
Conclusion
The pelican curl eccentric ticks all the boxes for optimal biceps stimulation. The constant tension along with substantial time under load combines to pack on impressive size and power. Add this move to the end of your pull workouts and prepare for next-level arm growth!