Exercise Video Demo:  A good biceps workout should leave you feeling the burn, but sometimes that's hard to do with standard biceps curls.  That's where 21's for biceps comes in!  This is a great exercise to do at the end of your workout to work those guns to exhaustion. The biceps are not a big muscle group. The Biceps Brachii is a two-headed muscle of the upper arm that functions to supinate the forearm and flex the elbow.  The long head of the biceps is the outer part of the muscle group and the short head is the inner part.  Any biceps exercise will engage both heads of the biceps muscle.  The key to building bigger biceps, like any muscle group, is to work the muscle group to failure. That's what's great about 21's For Biceps because you basically work them to exhaustion.

21's For Biceps Exercise

1. Start by loading some weight onto a barbell or ez curl bar.
2. Grab the barbell with a supinated grip (palms facing away from you) and begin with your arms fully extended.
3. Begin the movement by curling the bar up half way so that your forearms are perpendicular to the floor. Complete 7 repetitions.
4. Without rest complete another 7 repetitions starting from the middle position and curling the bar up to the top. 5. Without rest complete the last set of 7 reps using the full range of motion from the starting position (arms fully extended) up to the top position.

Tips for Doing 21's For Biceps –  Wearing a pair of weight lifting grips will help you to maintain a solid grip on the bar. –  Don't allow your elbows to flay out to your sides. –  Keep your abs tight.  Because you're performing this exercise from a standing position you want to make sure you're stabilizing yourself to help avoid any back injuries.

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