Question 1

What muscles does 21s Bicep Curl work?

Accepted Answer

The 21s Bicep Curl primarily targets the Biceps, specifically the Long Head, Short Head.

Question 2

How often should I do 21s Bicep Curl?

Accepted Answer

For optimal results, include 21s Bicep Curl in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

Question 3

What equipment do I need for 21s Bicep Curl?

Accepted Answer

To perform 21s Bicep Curl, you will need barbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Question 4

Is 21s Bicep Curl suitable for beginners?

Accepted Answer

Yes, beginners can perform 21s Bicep Curl with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Question 5

Can I do 21s Bicep Curl at home?

Accepted Answer

21s Bicep Curl requires barbell, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Goal	Sets	Reps	Rest
Strength	3-5	4-6	2-3 min
Muscle Growth	3-4	8-12	60-90 sec
Endurance	2-3	15-20	30-60 sec
Beginner	2-3	10-15	60-90 sec

21s Bicep Curl

Training Guidelines

Frequently Asked Questions

Similar Exercises to 21s Bicep Curl

Bent Over Row (Barbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Lat Pulldown (Cable)

Seated Cable Row - V Grip (Cable)

Triceps Pushdown

Triceps Rope Pushdown

Behind the Back Curl (Cable)

Bench Dip

Bench Press - Close Grip (Barbell)