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

Yes4All ‎squat bar pad velcro
Yes4All ‎squat bar pad velcro
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Amazon Basics Cast Iron Kettlebell Weight
Amazon Basics Cast Iron Kettlebell Weight
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Bowflex SelectTech 552 Adjustable Dumbbell
Bowflex SelectTech 552 Adjustable Dumbbell
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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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