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3-Part Curls (‘21s’)

in Biceps Exercise


Main Muscle Worked: Biceps

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3-Part Curls (‘21s’) - Exercise Guide

Step 1

You can sit down or stand up to perform this exercise. Hold a dumbbell in each hand, with both hands fully extended at your sides. This is your starting position.

Step 2

Curl the dumbbells upward, then stop when your elbows are bent at a 90-degree angle. Pause, then lower them back to the initial position. Repeat 7 times.

Step 3

Proceed immediately to the next set and Curl dumbbells all the way up, then stop when you’re halfway down. Do a set of 7 reps. Bring the weights back to starting position once you’re done with this set.

Step 4

Move on to the last set by doing 7 full Dumbbell Curls.


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