21s Curl
Isolation exercise targeting the biceps with a barbell. Curl by flexing the elbows with the upper arms fixed to your sides, squeeze at the top, then lower slowly.
Muscles worked
- Biceps (primary)
Equipment
Barbell
How to do it
- Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
- Slowly begin to bring the bar back to starting position as your breathe in.
- Repeat for the recommended amount of repetitions.
Sets and reps to start with
3 sets of 21 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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