Pumps, Gains & Variation – Barbell Bicep Curl 21’s!

Looking for a little bit of variation on your quest to improve the ‘Gun Show’……. well look no further 😉 An oldie but a goodie….’ Barbell Bicep Curl 21’s ‘… for shirt splitting pumps try incorporating this bad boy into your arms routine next time your at the gym.

Start with a shoulder width grip on the Barbell, perform 7 reps in the bottom 50% of the movement, contract the bicep as hard as possible, move onto 7 reps in the top 50% of the movement, control the negative stopping at half way then squeeze that weight back up to the top, now for 7 full range of movement repetitions, top to bottom keep the movement clean and crisp, your biceps should feel like tearing apart at the seams !!

Taking the conventional Barbell Bicep Curl and throwing the ’21’ twist on it really challenges the muscle with fresh stimulation. This exercise is great for work sets or as a finisher to complete your arm workout on a high !!

Dynamic Nutrition

Dynamic Nutrition

Dynamic Nutrition is an exciting initiative put together by amateur bodybuilders and health and fitness enthusiasts Brendon Lawrence and Nikayla Baker.

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