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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

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Reverse curls on a machine

Purposeof exercise: TO DEVELOP THE FOREARM EXTENSORS

This movement works the forearm muscles all the way to their origin at the elbow. In addition to flexing the wrist, you also hit the forearm although machines are designed with limited functions, a little though and imagination will allow you to get the maximum benefit from their use. For example, by reversing your grip on a curl machine, you can perform very strict reverse curls. 

Barbell wrist curls

 Purpose of exercise: TO DEVELOP THE INSIDE (FLEX-OR MUSCLES) OF THE FOREARMS. Heavy barbell curls make the forearms work very hard, but wrist curls allow you to more fully isolate these muscles. Execution: you take hold of a barbell with an underhand grip, hands close together. Straddle a bench with your forearms resting on the bench but with your wrists and hands hanging over the end, elbows and wrists the same distance apart. Look your knees in against your elbows to stabilize them. (2) Bend your wrists and lower the weight toward the floor. When you can’t lower the bar any further carefully open your fingers a little bet and let the weight roll down out of the palms of your hands. Roll the weight back up into your hands, contract the forearms, and lift the weight as high as you can without letting your forearms came up off the bench. Forearms like calves, need a lot of stimulation to make them rears bum.