Get the curl bar lay down on the bench like if you where going to bench but instead of benching keep your elbows tucked in st8 up, try tp keep them in just one place anywhere from 90-100 degrees and bring the weight down to your forehead. That’s the way I do them maybe someone else have another form.
Also called, nose busters. I do not try to keep the elbows together, some people try this, it aggrivates my left elbow and I dont see the point anyhow.
This is a favorite of mine, I go behind the head though (to the top basically), although some people are affraid of it because once you get really strong the weights get heavy enough, that Dorian in particular ripped a tricep doing this excersize and others have also had injuries.
I perform this excercise on a Decline bench. I bring the weight up and away from me on an angle and not overhead (keeping constant tension throughout the excercise). I bring the bar down behind my head for full extension