
21s Bicep Curl
strength / isolation
21s Bicep Curl
strength / isolation
Getting Started
- 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.
Equipment
Primary
Secondary