![21s Bicep Curl](https://gym.imgix.net/assets/exercises/cover-photos/cover_image.png?auto=format%2Cenhance&fit=crop)
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
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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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