3 Part Curls {21S} Exercise to build Bigger Biceps

3 Part Curls is an excellent Biceps exercise to build biceps through an entire range of motion. Check the correct exercise technique and blast your arms now. 3 part Curls is also called21S as the exercise involves 21 repetitions.

Purpose - To Build Biceps through a combination of Partial and full range motion.

Execution

This exercise is done either standing or seated with a pair of dumbbells.

Steps

1. Grab a pair of dumbbells and hold them at arm's length.
    
2. Curl your arms as in standard dumbbell curls but stop midway and lower back to start position. Perform 7 such repetitions.
    
3. Now curl full range but on the way down stop midway and perform 7 more repetitions from top to midway. This is real difficult as weights in the sticking positions are the toughest to lift.
    
4. Finish this endurance test by doing 7 more full range repetitions.

P.S. - Sticking Point is the part of the range of motion in which a weight is the hardest to lift. As in case of biceps curl, the top half is tough to lift than the lower half.

Points to Remember

• Exhale while you exert.
• Perform the entire exercise without stopping till you complete 21 reps.

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