Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.
Increase metabolic stress and time under tension with this mechanical drop set. Instead of dropping the weight, you'll be using an "easier" variation of the same exercise as you fatigue. The weight on the bar stays the same.
Set up at a preacher curl bench with an EZ-curl bar. Use a weight that you could curl 12-15 times. Do 8-10 reps on the steep, vertical side of the bench. Hold each rep for a 1-second contraction at the top.
Move around to the angled side of the bench and try to match the rep count from the first part of the set, with a slight pause in the stretched, bottom position of each rep.
Now stand up and rep out as many curls as you can.
Dan John wants to know if you're making progress. It seems the answer should be simple, but is it? Fortunately, the big guy offers up 3 unorthodox ways to gauge your answer. (Wait until you read about the "pencil test".)
Blood on the Barbell is our new series describing workouts to do when your woman left you, your momma' don't love you, and even your dog doesn't care much for you. This time it's Chad Waterbury who's unloved.