Leone channelPublished on 2020 January
Keep rest periods between sets to 60 seconds or less. Keep the elbow in close to the body. Modifications and Variations Variations of the curl include standing position, seated, incline seated and "concentration" position with elbow resting on the seated inner thigh.
Alas, as anyone who's tried will tell you, building bigger biceps takes more than set after set of standard barbell curls. Variations The 21s can also be performed using a straight barbell or EZ curl bar instead of dumbbells to add variety to your training program. After exhausting your muscles with the other exercises, conclude your workout with one or two sets of 21s, using either dumbbells or barbells. The first 7 reps serve as a nice pre-fatigue before we hit 7 full range of motion reps. There's any number of ways to split these body parts at least two days from each other, but keep your back in mind when devising your training split.
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