Perform all your repetitions slowly and under control. The general guideline for rep speed is to take two or three seconds to raise the weight and three to four seconds to lower the weight. Never use a fast, jerky, or uncontrolled movement. Raising or lowering the weight too quickly uses momentum and takes the stress off the muscle you're trying to develop. It also increases the likelihood of injury. Some athletes train explosively, but unless you're involved in sport-specific training, make it a general rule to keep your rep speed controlled.
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