21s / 3-Part Curl

General And Specifics

• this strength exercise is a great addition to your biceps train
• you should be able to do 21 reps, so choose an appropriate weight

Starting Position

• grasp two dumbbells or a barbell with under hand grip (palms of the hands point forward)
• the hands are shoulder width apart
• arms are slightly bent
• the upper arms stay close to the upper body
• the feet are hip width apart, knees bent a bit

Correct Execution

• bend both elbows to 90 degrees, the forearms are parallel to the ground
• afterwards, slowly bring the arms back to the starting position
• do seven curls in a row
• then bring the weights in front of your shoulders and let them sink down, the forearms are parallel to the ground then
• raise the weights to the shoulders again
• do 7 reps
• afterwards, do 7 complete curls: from the starting position in front of your thighs to the shoulders
• do not use momentum
• do not let your elbows wander outwards

tip for the training/h3>

• to bring the focus from the biceps more to the brachioradial muscle, do the exercise with over hand grip (palms of the hands point to the body)