21s Bicep Curl
strength / isolation
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
Equipment
Amazon Basics Neoprene Coated Dumbbell Hand Weight Set
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Bionic Body Soft Kettlebell with Handle for Weightlifting, Conditioning, Strength and core Training
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Balancefrom Rubber Encased Hex Dumbbell in Pairs
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Yes4All squat bar pad velcro
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