Barbell 21s
Hold a barbell with an underhand grip, hands shoulder-width apart. Start with 7 partial reps from the bottom to halfway up. Next, do 7 reps from halfway to the top. Finish with 7 full-range curls. Keep your elbows stable and avoid using momentum.
BICEPS · PULL
How it is executed
- Hold a barbell with an underhand grip, hands shoulder-width apart.
- Start with 7 partial reps from the bottom to halfway up.
- Next, do 7 reps from halfway to the top.
- Finish with 7 full-range curls.
- Keep your elbows stable and avoid using momentum.
Put it to work in Kaizer
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Glossary and calculators
Range of motionRange of motion is the joint travel an exercise covers, from the muscle's most lengthened position to its most contracted.Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.Estimated 1RM calculatorWhat is your estimated 1RM?
