Biceps 21s
Three back-to-back curl segments: reps in the bottom half of the movement, reps in the top half, then full-range reps.
How to do it
Setup
Stand tall with the bar, underhand shoulder-width grip, elbows pinned.
Steps
- Seven reps from the bottom to halfway.
- Seven reps from halfway to the top.
- Seven full-range reps to finish – no rest between segments.
Common mistakes
Resting between the sevens: the 21 is ONE set. Segments blurring: halfway means halfway; keep the borders. Starting heavy: 21 working reps humble every bar.
Breathing
Exhale on every curl, inhale lowering.
