VIDEO DEMO:

EXERCISE INSTRUCTIONS:

• SETUP: Grab a barbell and stand with your arms extended, Keep your chest up & shoulders back to maintain great posture.
• REP: You’ve likely heard of “21’s” before, but as with most things on this site, I found a way to make it HARDER. Enjoy. We start by taking a wide-grip on the barbell (anything beyond shoulder-width is acceptatble) and performing x7 barbell curls, then switching to a regular-grip (about shoulder-width) and hitting another x7 barbell curls, before finally using a narrow-grip (anything inside shoulder-width) and performing x7 barbell curls.
• TIP: Notice how I always lower the bar until my arms are fully straight(see video)? Lots of people cheat themselves out of additional arm growth by staying in the top half of the rep on exercises like this. F**k that. Take the bar all the way down, you should be able to flex your triceps at the bottom of every rep.

MUSCLES WORKED BY THIS EXERCISE:

• Arms (Biceps, Forearms)

ALTERNATIVE EXERCISES:

• Wide-grip Barbell Curl (First exercise)
• EZ-bar Curl (Second exercise)
• Narrow-grip Barbell Curl (Third exercise)
• In & Out Curl Combo (This exercise without the wide-grip option)
• Barbell Curl (Boom Method)
• Sweeping Curl
• EZ-bar Complete Curl
• Standing DB Curl