If you’ve been curling for months but your biceps still look like they missed the memo, it’s time to fix what’s holding you back.
The problem? You’re probably lifting too fast.
Tempo training forces your muscles to work longer under tension, which means more muscle fiber recruitment and better breakdown, ultimately resulting in bigger biceps.
If you’re serious about adding size and strength, slowing down might be the best move you’ll ever make.
And here’s where things get really interesting: we’re going to show you how Gripzilla’s Tornado and Dynamo can take tempo training to the next level.
What is Tempo Training?
Tempo training is all about controlling the speed of each rep.
Instead of mindlessly curling up and dropping the weight back down, you slow down key phases of the lift, keeping your muscles under constant stress.
Every lift has four phases:
- Eccentric (Lowering the Weight): The lengthening phase where most of the muscle damage (and growth) happens.
- Isometric Hold (Pause at the Bottom): A brief stop at the bottom to eliminate momentum.
- Concentric (Lifting the Weight): The shortening phase where you push the weight back up.
- Isometric Hold (Pause at the Top): A final stop to squeeze the biceps before lowering again.
A tempo prescription looks like this:
4-2-1-0 → Lower for 4 seconds, pause for 2 seconds, lift in 1 second, and skip the final hold.
Instead of blasting through 10 reps in 15 seconds, you’ll stretch those reps into 30–40 seconds of pure muscle fatigue.
Why Tempo Training Works for Biceps
The biceps are small, stubborn muscles that respond best to high tension and strict control. Tempo training keeps them engaged longer, leading to:
More muscle fiber activation → Your biceps don’t get a break, so they grow faster.
Less momentum, more muscle tension → No cheating with swinging or jerky motions.
Stronger tendons and connective tissue → Protects your elbows and wrists.
Better mind-muscle connection → Forces you to feel every inch of the rep.
How to Apply Tempo Training to Bicep Workout
1. Dumbbell Curls (4-2-1-0 Tempo)
- How to do it: Curl up in 1 second, squeeze at the top, then lower for 4 seconds before pausing at the bottom.
- Sets/Reps: 3-4 sets of 8-12 reps
- Why? Slowing the eccentric phase creates more muscle damage for better growth.
2. Hammer Curls (3-3-1-0 Tempo)
- How to do it: Lift in 1 second, lower in 3 seconds, and pause for 3 seconds at the bottom.
- Sets/Reps: 3-4 sets of 8-10 reps
- Why? Targets the brachialis, the hidden bicep muscle that makes your arms look thicker.
3. Barbell Curl (2-2-2-0 Tempo)
- How to do it: Lift in 2 seconds, hold for 2 seconds, lower for 2 seconds.
- Sets/Reps: 3-4 sets of 6-8 reps
- Why? This balanced tempo keeps the biceps under constant tension while allowing heavier loads.
Level Up Tempo Training with the Tornado & Dynamo
Tempo training alone will change your arm game, but adding the right resistance tools makes it even better. That’s where Gripzilla’s Tornado and Dynamo come in.
1. Tornado Forearm Builder
If you think tempo training is tough, try adding rotational resistance into the mix.
The Gripzilla Tornado is a friction-based grip trainer designed to torch your biceps, forearms, and wrists all at once. Here’s how it fits into tempo training:
Eccentric overload → The rotating handles fight back, forcing your biceps to work harder as you lower.
Unstable resistance → Unlike static weights, the Tornado shifts resistance in real-time, making every rep unpredictable.
Stronger grip = Stronger biceps → Your grip strength directly impacts arm growth. If your forearms give out first, your biceps never reach full potential.
How to Use It: Hold the Tornado at chest level and perform slow rotations (3 seconds each way). Or combine it with curls, adding rotation as you lift.
Results? More arm strength, thicker forearms, and unshakable grip endurance.
2. Dynamo Wrist Roller
The Gripzilla Dynamo is a next-gen wrist roller with adjustable resistance, making it perfect for tempo-based bicep and forearm training.
Why It’s a Game-Changer for Biceps:
Adjustable tension → No need for weights. Just twist the handles to increase resistance.
Slow wrist rolls build endurance → Just like tempo curls, controlled movements force more muscle activation.
Fat grip handles engage the biceps → The thick handles increase muscle activation in every rep.
How to Use It: Hold the Dynamo in front of you, twist slowly for 30-45 seconds, then lower in 4-5 seconds per rep.
Results? Bigger arms, stronger grip, and insane forearm vascularity.
Does Tempo Training Build Muscle?
Absolutely. Muscle growth (hypertrophy) happens when you create enough tension and stress on the muscle fibers to trigger repair and adaptation.
Tempo training increases this tension by keeping your muscles under stress for longer than traditional lifting.
Longer time under tension (TUT) → More muscle fiber activation = bigger biceps
Better muscle control → You engage stabilizing muscles more effectively
Increased metabolic stress → Slower reps increase the burn and pump
The key to building muscle with tempo training is controlling the eccentric (lowering) phase since most muscle damage happens here.
A slow 4-6 second eccentric phase has been shown to stimulate greater hypertrophy than fast reps.
If your biceps haven’t been growing, it’s time to slow down and force them to work harder.
Does Tempo Training Build Strength?
Yes, but with a catch. Tempo training helps develop strength by improving muscle control, technique, and endurance.
However, for pure maximum strength gains, traditional heavy lifting with lower reps (3-5 range) is still the gold standard.
That said, tempo training does build strength in key ways:
Improved muscle recruitment → Slower reps force better neuromuscular activation
Eliminates weak points → Holding positions (isometrics) strengthens sticking points
Stronger tendons and joints → Controlled reps reduce injury risk while building resilience
For maximum strength, combine tempo training with heavier, lower-rep sets.
Example: 4-6 weeks of tempo training, then transition back to heavy lifting to see massive gains.
Slow Down, Grow Bigger
If you’re not seeing bicep growth, tempo training is the fix.
By extending time under tension, removing momentum, and forcing better muscle activation, your biceps will have no choice but to grow.
But if you really want next-level results, adding Gripzilla’s Tornado and Dynamo will take your tempo training up a notch, forcing your biceps to work harder than ever before.
Try it out and let your arms do the talking.
