Exercise Guide

21s / 3-Part Curl

Hand Flexors, Hand Extensors
rating: Ø 4.41 through 17 votes
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required:Barbell / EZ Bar / Dumbbells (2)
Variations available (23)
Starting PositionExecution - 1nd Step
Execution - 2rd StepExecution - 3th Step
Execution - 4th Step

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)

Suggestions for this exercise?!

Related exercise lists:

Biceps Training With Dumbbells, Biceps Training With Barbell And Ez Bar, Free Weights, Strength Training With Dumbbells, Barbell And Kettlebell, Barbell, Dumbbells