21s Bicep Curl

21s Bicep Curl

strength / isolation

Advanced

Get Started With 21s Bicep Curl

  • 1

    Stand tall with your feet shoulder-width apart, holding dumbbells at your sides with straight elbows and palms facing your body.

  • 2

    Slowly bring the dumbbell towards your chest by bending your elbow, perform 7 half repetitions from start to middle point, then 7 half repetitions from middle point towards chest, and 7 full repetitions from starting point to chest point.

  • 3

    Return to the starting position and perform the same movement with the other side.

Primary
Secondary
BicepsForearms

Equipment

CAP Barbell 60-Inch Solid Standard Bar, Multiple Colors
CAP Barbell 60-Inch Solid Standard Bar, Multiple Colors
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Bionic Body Soft Kettlebell with Handle for Weightlifting, Conditioning, Strength and core Training
Bionic Body Soft Kettlebell with Handle for Weightlifting, Conditioning, Strength and core Training
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CAP Barbell 150 LB Dumbbell Set with Rack
CAP Barbell 150 LB Dumbbell Set with Rack
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Amazon Basics Cast Iron Kettlebell Weight
Amazon Basics Cast Iron Kettlebell Weight
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