21s are a classic biceps training method that use partial and full ranges of motion in one extended set to maximize pump, tension, and muscle growth. The most common version is done with an EZ curl bar, performing 7 reps in the bottom half of the movement, 7 reps in the top half, and 7…
The Concentration Curl is a focused, isolation exercise for the biceps that minimizes body movement and maximizes muscle contraction. By curling a dumbbell while seated with your elbow braced against your inner thigh, you remove momentum and place all the tension directly on the working arm. It’s one of the most effective movements for improving…
Seated Dumbbell Curls are a great finisher at the end of a tough workout. Of course, almost any biceps exercise is a great finisher at the end of a workout. In this guide, I’m going to teach you how to do Seated Dumbbell Curls, what muscle groups they work and a few alternatives in case…