21s Bicep Curl

21s Bicep Curl

1. TRY illustrates the straight-barbell variation. Stand steadily with an underhand grip; keep elbows near your sides and wrists straight.
2. Perform 7 lower-half repetitions, from almost straight elbows to horizontal forearms.
3. Perform 7 upper-half repetitions, from horizontal forearms toward the shoulders and back to the midpoint.
4. Finish with 7 full-range repetitions without swinging your torso. Log 21 repetitions for one sequence.
5. Exhale as you lift and inhale as you lower; choose a load you can control through all three sections.

Breathe out while pressing, curling the barbell, or extending your knees. Breathe in while returning to the starting position.

Primary muscles

Biceps

Secondary muscles

Brachialis

Equipment

Barbell