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
Yes4All squat bar pad velcro
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Yes4All Total Body Workout Weighted Bar, Weighted Workout Bar, Body Bar For Exercise
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Bowflex SelectTech 552 Adjustable Dumbbell
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Synergee Games 15kg and 20kg Colored Cerakote Barbells. Rated 1500lbs for Weightlifting, Powerlifting and Crossfit. Black, Red, Grey, Pink
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