Top Half Preacher Curls

How to do it

1. Set your upper arms against the angled pad of a preacher bench, gripping a bar or dumbbells with your arms bent to roughly the halfway point of a curl as your starting position.
2. Keep your chest lightly against the top of the pad and your feet flat on the floor.
3. Curl the weight upward through the top half of the range only, driving from the halfway bend to full contraction.
4. Squeeze your biceps hard at the top before reversing.
5. Lower the weight back down only to the halfway point, keeping tension on the biceps rather than returning to a dead hang.
6. Exhale through the curl and inhale on the way down, keeping the tempo slow to hold constant tension in this shortened range.

Muscles worked

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