Maximize Your Arm Workout with Bicep Curls 21s

Bicep curls 21s are a great way to maximize your arm workout. They are a compound exercise that works the biceps, brachioradialis, and brachialis muscles. Bicep curls 21s are also a great way to increase muscle density and definition.

To do a bicep curl 21, stand with your feet shoulder-width apart and hold a dumbbell in each hand with an overhand grip. Curl the dumbbells up to your shoulders, keeping your elbows close to your sides.

Slowly lower the dumbbells halfway down and then curl them back up to your shoulders. Repeat this movement 7 times. Then, lower the dumbbells halfway down again and curl them up to your shoulders 7 more times. Finally, lower the dumbbells all the way down to your starting position.

Here are some tips for getting the most out of bicep curls 21s:

• Use a weight that is challenging but allows you to maintain good form throughout the entire exercise.

• Focus on contracting your biceps as hard as possible at the top of each rep.

• Keep your elbows close to your sides throughout the entire exercise.

• Don't swing the dumbbells. Use your biceps to curl the dumbbells up and down.

• Control the weight on the way down. Don't let the dumbbells drop.

Bicep curls 21s can be done at the beginning or end of your arm workout. They are a great way to warm up your biceps or to finish off your workout with a bang.

Safety guidelines:

• Warm up properly before doing bicep curls 21s. This will help to prevent injuries.

• Don't use too much weight. If you can't do the exercise with good form, reduce the weight.

• Focus on form over weight. It's more important to do the exercise correctly than to do it with a lot of weight.

• Listen to your body and take breaks when you need them.

If you are new to bicep curls 21s, start with 2-3 sets of 10-12 repetitions. As you get stronger, you can gradually increase the number of sets and repetitions. Bicep curls 21s are a great way to maximize your arm workout and build bigger, stronger biceps.