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3-part curls (“21s”)
Purpose of exercise: TO DEVELOP AND SHAPE THE ENTIRE BICEPS AREA.
This exercise, a combination of partial-range 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 them 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 and then without stopping. (3)Curl the weights all the way up but stop halfway down and do 7repetitions of this partial movement. At the point, even though exhaustion will be setting in, finish off the set by doing 7 full-ranges Dumbbell curls. I like to do this exercise in front a mirror so that I can really be sure of lifting in exactly the proper range.
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 and then without stopping. (3)Curl the weights all the way up but stop halfway down and do 7repetitions of this partial movement. At the point, even though exhaustion will be setting in, finish off the set by doing 7 full-ranges Dumbbell curls. I like to do this exercise in front a mirror so that I can really be sure of lifting in exactly the proper range.
3 comments:
Nice post for Physical exercise.......with ENTERTAINMENT
Nice post for Physical exercise.......with ENTERTAINMENT
Hello,
I have a question about your blog, could you email me?
David
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