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.
Primary muscles |
Biceps |
Secondary muscles |
|
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