Top Range Partial Curls

Why Is This Exercise So Effective?

Partial curls or holds in the very top, contracted position of barbell curls are an extremely effective way to increase the connective tissue strength of the biceps and arms in general.

How To Do It

• Set the pins in the power rack so that when the bar is on the pins, it is a
  
  
• few inches below the top position of the barbell curl.
  
  
• This exercise can be done free- standing in the middle of the rack or with the bar braced up against the back upright supports.
  
  
• Pushing against the supports will allow you to use more weight, while doing them free-standing will make the exercise more like the top range of regular barbell curls.

• Bend your knees slightly and grasp the bar with your regular grip. Brace yourself for a heavy barbell. Now finish what’s left of the curl movement, squeezing the biceps hard.
  
  
• If you are pushing against the supports, push up and forward as you lift the bar up.
  
  
• Be careful to always keep your lower back tight and slightly arched.

How to incorporate this exercise into your workouts:

This is a power-oriented exercise.

• You can place it anywhere in your biceps workout or even as the sole exercise for biceps that day (actually that is one of the best ways to do it).
  
  
• Be aware that the closer you place it to the beginning of your biceps routine, the more weight you’ll be able to use.

Common Errors

1. Improper body position

Be sure that your back is slightly arched and your abs are tight. Any break in body position can throw all the pressure of the weight onto your lower back.

2. Not breathing

Don’t hold your breath during this movement, no matter how heavy the weight (I’ve used up to 365 pounds with it). Breathe out forcefully through pursed lips.

Tricks

1. Alternatives

These can also be done on the Universal bench machine or a shoulder press machine. A Smith machine will work for this too.

• To do this on a Universal bench machine, kneel in front of it. Set the pin so that the handles are just below the top position. Grasp the handles, push forward and up. The brachioradialis is strongly affected when these are done on the Universal bench machine due to the wide grip used. The angle of the arms hits that muscle hard.
  
  
• The same thing can be done on a shoulder press machine if the height is right.
  
  
• The Smith machine version is exactly like the barbell version where you push forward against the supports.

2. Heavy supports

Another way to utilize this setup is to do a heavy support in the top position of the bicep curl.

• To do this, bend your knees and dip below the bar a little.
  
  
• Set your arms into the very top position of the bicep curl and brace yourself, locking your abs, back and arms into position tightly.
  
  
• Now stand up with the weight and hold it in that top position for as long as possible.
  
  
• This will strongly hit the biceps and the supporting connective tissue.