Bicep 21s

This bicep exercise is a combination of 3 variations, which will target every zone of the biceps. The goal is to complete 7 repetitions of each variation, per arm, to get a total of 21 repetitions.

execution

  1. 1
    Take two dumbbells and keep them by your side with a neutral grip (palms facing torso)
  2. 2
    With no wrist rotation, hammer curl the dumbbells up and contract the upper arm up top
  3. 3
    After completing the 7 hammer repetitions, rotate the wrist so that palms face forward
  4. 4
    Curl the dumbbells up, supinating the wrist and contracting the biceps up top
  5. 5
    When you are done with the 7 reps on this variation, rotate the wrist so that palms face the torso, in front of the body
  6. 6
    Hammer curl the dumbbell across the torso and alternate between arms (left, right, left, right, etc.)

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