How to Execute "Twenty Ones"

Twenty-ones are a very tiring bicep exercise. This workout will exhaust your biceps and stimulate their growth. The thing to remember about this workout is that it is a variation of the curl bar workout in which you curl the weight up and down. You will be stressing the heads on your biceps to a greater level and enhancing growth to a new degree.

Instructions

1. Hold the curl bar down by your legs. Stand with your feet 6 to 8 inches apart.

2. Hold the curl bar as if doing a regular curl. You can either use a short grip or a wide grip. The short grip is preferred.

3. Lift the weight half way up, bending at your elbows. You should stop the bar when it is even with your waist. Repeat this seven times.

4. Lift the curl bar from the half-way position by bending at the elbows to a position even with your shoulders. Repeat this step seven times.

5. Lower the curl bar back to a position even with your legs. End by stopping at your shoulders. You will do that step seven times.

Tips & Warnings

• Attempt this exercise as you would a regular curl. You are just cutting the exercise in thirds.

• Consult your doctor before performing extensive weight training.

Resources

• Ultimate Bodybuilding Website