21s Bicep Curls

How to: 21s Bicep Curls

Primary Muscles Used:Arms, Biceps

Exercise Families:Elbow Flexion

Equipment:Cable

Trainer:Kayla Itsines

1. Attach the small bar attachment to the cable and set the cable pulley at the bottom of the pole. Turn to face the cable pulley. Standing a half-step away, plant both feet on the floor slightly further than shoulder-width apart. Place both hands on the bar with an underhand grip (palms facing up) and find a neutral standing position, holding the bar directly in front of your body with arms extended. This is your starting position.
2. Bend your elbows to bring the bar to belly-button height, ensuring that your elbows remain in close contact with the sides of your body. Extend your elbows to return to the starting position. Repeat this movement, called a “bottom half”, for another six repetitions. Once you have completed seven “bottom halves” in total, bend your elbows to bring the bar to your chest.
3. Extend your elbows to bring the bar to belly-button height, ensuring that your elbows remain in close contact with the sides of your body. Bend your elbows to bring the bar up to your chest. Repeat this movement, called a “top half”, for another six repetitions. Once you have completed seven “top halves” in total, slowly extend your elbows to return to the starting position.
4. Bend your elbows to bring the bar up to your chest, ensuring that your elbows remain in close contact with the sides of your body. Extend your elbows to return to the starting position. Repeat this movement, called a full repetition, for another six repetitions to complete seven full repetitions in total. Breakdown — the sequence will be seven “bottom halves”, seven “top halves” and seven full repetitions (total = 21 repetitions).