A barbell curl set of 21 reps: 7 bottom-half reps, 7 top-half reps, then 7 full reps. A classic intensity technique for biceps.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand tall holding a barbell or EZ-bar with an underhand grip, arms extended.
Perform 7 reps curling from the bottom to halfway, forearms parallel to the floor.
Perform 7 reps from halfway to the top.
Perform 7 full-range reps.
Keep the elbows at your sides and control every rep without resting between segments.
Breathing: Exhale on each curl, inhale on each lowering.
Choose a lighter weight
Strict form throughout
No pauses between segments
Using too much weight
Swinging in the final segment
Miscounting range positions
Use roughly 50-70% of your normal curl weight.