Barbell 21-Low
Master the bottom range of the bicep curl. This partial-ROM exercise isolates the initial pull for maximum tension and strength, serving as the perfect foundation for high-volume arm training.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Positioning
Stand upright with your feet shoulder-width apart, maintaining a tight core. Grip a barbell with your palms facing forward at shoulder width.
Movement
Start with the barbell fully extended at your thighs.
Curl the barbell upward until your forearms are parallel to the floor.
Return the barbell to the fully extended starting position with control.
Maintain strict form, keeping your elbows tucked close to your sides throughout the duration of the set.
Note
Focus on a controlled tempo and avoid using momentum or swinging your body, as this is solely the bottom-range portion of a 21s set.