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21 Curls

  1. Stand Straight with your hands and feet Shoulder-width apart and hold the barbell with a supinated (Underhand) grip.

2. Stick your chest out, Unshrug your shoulders and contract your lats and abs.

 

3. Perform 7 reps in the bottom half. Meaning curl the bar up until your elbows are bent to 90 degrees.

 

4. After that, curl the bar all the way up and perform another 7 reps in the top half. Meaning lower the bar until your elbows are bent to 90 degrees.

 

5. After that, lower the bar completely and perform another 7 reps with full range of motion.

Doable at:

Muscle group/groups:

Working muscle/muscles: