Exercise Video Demo: A good biceps workout should leave you feeling the burn, but sometimes that's hard to do with standard biceps curls. That's where 21's for biceps comes in! This is a great exercise to do at the end of your workout to work those guns to exhaustion.
21's For Biceps Exercise
- Start by loading some weight onto a barbell or ez curl bar.
- Grab the barbell with a supinated grip (palms facing away from you) and begin with your arms fully extended.
- Begin the movement by curling the bar up half way so that your forearms are perpendicular to the floor. Complete 7 repetitions.
- Without rest complete another 7 repetitions starting from the middle position and curling the bar up to the top. 5. Without rest complete the last set of 7 reps using the full range of motion from the starting position (arms fully extended) up to the top position.
Tips for Doing 21's For Biceps - Wearing a pair of weight lifting grips will help you to maintain a solid grip on the bar. - Don't allow your elbows to flay out to your sides. - Keep your abs tight. Because you're performing this exercise from a standing position you want to make sure you're stabilizing yourself to help avoid any back injuries.