The best way to achieve this is by keeping same weights on bar and have your training partner do no more than is necessary to allow you to complete up three extra repetitions with good lifting form.

Beginning bodybuilders should avoid forced reps until they have learned good lifting techniques and have prepared their muscles for stresses involved in this particular approach. Intermediate lifters should consider adding forced reps to one exercise in pre-exhaust sequence. Advanced bodybuilders can utilize forced reps based on their own needs and judgement.

MUSCLES TARGETED: brachialis, biceps brachii, brachioradialis

PREPARATION

Grasp bar with a closed, supinated grip. The grip should be shoulder width.

STARTING POSITION

Stand erect with feet shoulder width apart, knees slightly flexed. Fully extend elbows and rest bar on thighs. Position upper arms against sides of torso.

UPWARD MOVEMENT

Flex elbows until bar is a few inches from front deltoids. Keep torso erect and arms stationary. Keep all movement smooth.

DOWNWARD MOVEMENT

Allow elbows to slowly extend to starting position. Keep torso and knees in same position. Repeat or finish set.