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Exercises
Biceps

21s Biceps Curl with Triceps Bar (H-Bar)

Intermediate
Add to workout
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
  1. 1
    Standing, hold the H-bar (triceps bar) with a neutral grip.
  2. 2
    Perform 7 reps through the bottom half (from extension to 90°).
  3. 3
    Then 7 reps through the top half (from 90° to the top).
  4. 4
    Finish with 7 full-range reps, without resting between phases.
Tip: pick a lighter load — 21 continuous reps fatigue you fast.