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 150 LB Dumbbell Set with Rack
CAP Barbell 150 LB Dumbbell Set with Rack
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Yes4All ‎squat bar pad velcro
Yes4All ‎squat bar pad velcro
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Synergee Games 15kg and 20kg Colored Cerakote Barbells. Rated 1500lbs for Weightlifting, Powerlifting and Crossfit. Black, Red, Grey, Pink
Synergee Games 15kg and 20kg Colored Cerakote Barbells. Rated 1500lbs for Weightlifting, Powerlifting and Crossfit. Black, Red, Grey, Pink
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Yes4All Vinyl Coated Kettlebell Weights, Weight Available: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50 Lb - Strength Training Kettlebells for Weightlifting, Conditioning, Strength & Core Training
Yes4All Vinyl Coated Kettlebell Weights, Weight Available: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50 Lb - Strength Training Kettlebells for Weightlifting, Conditioning, Strength & Core Training
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Buy on amazon