21s Bicep Curl
Complete guide to 21s Bicep Curl. Learn proper form, technique, and execution. Targets Biceps — Long Head, Short Head. Requires barbell. Step-by-step instructions and expert tips.
How to Perform 21s Bicep Curl
Grab a straight or curved bar evenly and stand tall. Bring your shoulders back, squeeze your glutes, and take a breath.
Curl the weight halfway to the point where your wrists align with your elbows for seven repetitions.
Immediately curl the bar from the halfway point to the top where your wrists are a couple of inches higher than your elbows for another seven repetitions.
Finish by doing seven complete repetitions from full arm extension to the top position, breathing steadily as you do.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| 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 |