Things You'll Need:
- Straight bar used for bench press
- Additional weight plates to suite your preference
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Step 1
This bicep workout is called "21". The reason it is called "21" is because of the sets that you are going to do. It is broken down into 3 sets of 7 which in total will be twenty one reps. Grab a straight from a bench press bench. If you cannot curl this bar then grab a lighter straight bar that you can curl safely. This is best done on a squat rack so that you can place the bar down so it is around waist level. You need to determine the right weight for you but I will explain this bicep exercise with using just the straight bar (45 pounds).
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Step 2
Grab the bar from the squat rack with your hands shoulder length apart. Some bars have grooves in them you want your hands around these grooves. Hold the bar so that your arms are fully extended down and curl all the way up to your chin. This step is just like doing a regular curl. Do this 7 times.
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Step 3
Take a 2 minute rest and grab the bar with the same grip shoulder length apart. This time only curl half way and stop creating a 90 degree angle. Bring the bicep curl all the way down so your arm is straight and back up to only half way again. Do this 7 times.
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Step 4
The last set you will grab the bar exactly the same shoulder length apart. Start with your arms completely straight pointing down and only curl a quarter of the way up. It is a small movement only half way to the 90 degree angle you created last step. This works your upper bicep muscle. Do this 7 times.
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Step 5
After completing the 3 sets of 7, repeat this 2 more times for a complete 3 rounds. Enjoy the burn!
