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Exercises
Biceps

21s Barbell Curl (Straight Bar)

Intermediate
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muscles worked
primary
Biceps
secondary
Forearm
How to do it
Execution:
  1. 1
    Standing, hold a straight barbell with a supinated, shoulder-width grip.
  2. 2
    Perform 7 reps from the bottom to the midpoint of the curl.
  3. 3
    Then 7 reps from the midpoint to the top.
  4. 4
    Finish with 7 full-range reps, without rest.
Tip: keep your elbows pinned to your sides — that's the key to staying under tension.