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

Amazon Basics Neoprene Coated Dumbbell Hand Weight Set
Amazon Basics Neoprene Coated Dumbbell Hand Weight Set
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CAP Barbell 150 LB Dumbbell Set with Rack
CAP Barbell 150 LB Dumbbell Set with Rack
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Yes4All Total Body Workout Weighted Bar, Weighted Workout Bar, Body Bar For Exercise
Yes4All Total Body Workout Weighted Bar, Weighted Workout Bar, Body Bar For Exercise
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Balancefrom Rubber Encased Hex Dumbbell in Pairs
Balancefrom Rubber Encased Hex Dumbbell in Pairs
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