21s

Arms, Bicep

7 reps of curls from the bottom only half way up, 7 reps of curls from the top of the curl only going half way down, 7 reps of full curls all the way up and all the way...

Alternating Dumbbell Bicep Curls

Arms, Bicep

Start with arm by your side, curl weight towards your body and back down, focus on only using your bicep, keep elbow close to...

Banded Curls

Arms, Bicep

Stand with both feet on top of a band (shoulder width or further for more resistance), Hold both sides of the band, slowly curl up and down keeping elbows close to the...

Cable Bar Curls

Arms, Bicep

Place cable on lowest notch with a bar attached, start with arms down then curl towards the body, keep elbows close to the...

Circle Curls (Hammer to Outside Curl)

Arms, Bicep

Start by holding both dumbbells by your side, Hammer curl up to the top circling outwards and returning to starting...

Circle Curls (Outside to Hammer Curl)

Arms, Bicep

Start by holding both dumbbells by your side, outside curl up to the top circling in towards each other and returning to the bottom in hammer curl...