3-Part Curls (21s)

3-Part Curls (21s)

3-Part Curls : Develop and shape the entire biceps muscle .

3 Part Curls, is a combination of partial and full-range movements, and a great test of endurance. Because of the combination of 3 sets of 7 repetitions, this exercise is also known as 21s.

1) From a seated or standing position, take a dumbbell in each hand, holding the weights at arm's length down at your sides.

2) Curl the weights upward but stop halfway, when your forearms are about parallel to the floor, then lower them again to the starting postition. Do 7 repetitions of this movement, without stop.

3) Curl the weights all the way up but stop halfway down and do 7 repetitions of this 3-part curls movement. At this point, even though exhaustion will be setting in, finish off the set by doing 7 full-range Dumbbell Curls. Perform 3-Part Curls workout in front of a mirror so that we can really be sure of lifting in exactly the proper way.

Subscribe to our Newsletter

FREE Bodybuilding Tips and Advice



Get your Bodybuilding Supplements at discounted price

More Biceps Muscle Training Program

Copyright 101 BodyBuilding All rights Reserved. Sitemap

All Trademarks are the property of their respective owners.

Contact Us | Terms of Use | Privacy Policy