PURPOSE OF EXERCISE: To develop and
shape the entire biceps area.
This exercise, a combination of
partial- and full-range movements, is a
great test of endurance. Because of the
combination of 3 sets of 7 repetitions
each, this exercise is also known as 21s.
EXECUTION: (1) From a seated or
standing position, take a dumbbell in
each hand, holding the weights at arm’s
length down at your sides. (2) Curl the
weights upward but stop halfway, when
your forearms are about parallel to the
floor, then lower them again to the
starting position. Do 7 repetitions of this
movement. Then, without stopping, (3)
curl the weights all the way up but stop
halfway down and do 7 repetitions of
this partial movement. At this point,
even though exhaustion will be setting
in, finish off the set by doing 7 full-range
Dumbbell Curls. I like to do this
exercise in front of a mirror so that I can
really be sure of lifting in exactly the
proper range.
