21s Bicep Curl: how to do it and form tips

A high-volume bicep finisher: 7 bottom-half reps, 7 top-half reps, then 7 full reps without rest. Builds intense pump and time under tension.

Form tips

1. Use a weight you'd normally curl for 12+ reps — this is brutal.
2. Bottom half: floor to 90° elbow. Top half: 90° to chin. Full: floor to chin.
3. No rest between the three sets of 7 — that's the whole point.

Track 21s Bicep Curl in Lyfta AI

Free to start. Pro has a 7-day free trial. iPhone only for now.

Lyfta AI tells you what weight to lift next on exercises like this one, based on your last sessions.

All exercises · Famous training programs

General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms