March 8, 2015

Biceps 21 Curl

How to:

1)Holding a barbell at waist level, stand tall with feet shoulder width apart, knees slightly bent, chest out and shoulders back.  This is your starting position.

2)Now perform 7 reps with only “lower-half” range curls(your forearms will only go up until your elbows are bent 90 degrees).  Stop at the top of the 7th rep.

3)Next perform 7 reps with only “top-half” range curls(your forearms will move from 90 degrees to shoulder level). Stop at the top of the 7 rep.

4)Finally perform 7 full range curls(hands move from hips to shoulders.)

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