Joewarrior.com - Bicep 21's Curl

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Bicep 21's Curl

bicep 21's

The bicep 21's curl seems easy at first glance, but really gets the job done. Try it at the end of your biceps day workout.

Muscles Worked

The main muscles involved in the bicep 21's curl are:

Biceps

Other muscles worked are:

forearm
shoulder

Bicep 21's Curl Technique

Stand up straight
Feet flat on floor, shoulder width apart
Grip the bar, palms up, shoulder width apart
Arms hanging down with bar almost touching thighs
Raise bar until arms are horizontal (90 degrees)
Lower bar to thighs
Repeat 7 times
Starting with bar horizontal, raise to vertical
Lower only to horizontal
Repeat 7 times
Starting at thighs, raise all the way to vertical
Repeat 7 times
Breathe!

Bicep 21's Curl Notes

For an empty bar this is quite a workout!
It does not have to be 7 reps each, but try to make it.
Keep a smooth motion throughout.
Remember to breathe. Whether you breathe in or out at a certain point is less important than making sure you are actually breathing during the exercise.

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