Zirv Fitness
Strength exercise

21s Bicep Curls

How to do it

  1. Stand tall holding your curl weight in both hands with palms facing forward and elbows pinned to your sides.
  2. Set your feet hip width apart and keep a soft bend in the knees for a stable base.
  3. Brace your core and keep your elbows locked against your ribs for the entire set.
  4. Perform seven curls through the bottom half of the range, seven through the top half, then seven full reps, driving through the biceps' full contraction each time.
  5. Exhale as you curl up through each segment and inhale as you lower under control.
  6. Avoid swinging your torso or flaring your elbows forward to cheat the weight up; keep the upper arms still.

Muscles worked

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Biceps exercises

1 Arm Half Kneeling Lat PulldownAlternating Dumbbell CurlAlternating Hammer CurlAssisted Pull-up MachineBand Bicep CurlBand Hammer Curl
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Biceps
Measured in
Reps and weight