Slow down, focus on precise form and execution of eccentric (un)lifts.
At 40-50% of max, and very slow. 6-8 second reps.
It preserves tendons, cartilage and ligaments.
And will cause muscle burn you haven’t felt in years.
You can easily get to total muscle failure with 60lbs bench press, I don’t care who you are.
Started doing sets like that after I tore my right (have torn both) tricep tendon. Had to heal it up for 3 months and used that method to rehab the elbow. Works amazing for curls. Loved it and use it for most muscle groups. Even cuts down the amount of time I lift.
I started using the smith machine for flat bench years ago, I use 225 and slow it down, makes it feel like 300. Amazing how those injuries are humbling. I see younger people slinging and swinging weight just to move more than they should be and makes me cringe.