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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.
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