[Video] How to Perform Perfect Bicep Curl 21s w/ Steven Cao

In this video, we teamed up with IFBB Men’s Physique Pro and BPI Athlete, Steven Cao to break down how to properly perform bicep curl 21s.

After selecting the weight you plan on using, the first portion of this exercise is curling the weight half way. As you perform the lower portion of a traditional bicep curl, you’ll want to focus on the negative. You’ll repeat this sequence for 7 repetitions.

From there, you’ll perform 7 reps from halfway to the top of the movement. At the top of the rep, focus on squeezing the biceps.

The final 7 reps are full range of motion repetitions. During these reps focus both on using a slow rep tempo during the negative and squeezing at the top of the exercise.