Standing Barbell 21s

Instructions

• This movement is performed with a barbell in a standing position
• Stand with your feet shoulder width apart with your knees slightly bent to support your lower back.
• Begin with the barbell hanging straight down in front of you on your thighs. You must keep your elbows in at your sides during the exercise. This exercise consists for 3 sets of repetitions. First, start curling up the barbell, once you reach the half way point pause. Now lower the barbell back down to a fully extended position. Perform this for 7 reps.
• Without pausing, curl the same weight all the way to the top, then lower the weight to the half way point and back up again. Perform this for 7 reps.
• Finally, perform 7 reps of full barbell curls from the bottom to the top.

Tips

• The exercise consists of partial and full range motions. This allows you to target all areas of your biceps. Remember to remain straight and not to swing the weight up.