How To: 21s Standing Biceps Cable Curl With Rope

Описание: Using the standing biceps cable curl with rope for 21s is an excellent method to build bicep size effectively.
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This approach engages the biceps throughout the entire curling motion.

Here's how to do 21s properly:
1. Secure a rope to the low cable pulley and grip it with both hands in a neutral position, palms facing inward.
2. Maintain tightness in your core and glutes while fully extending your arms, with elbows close to your sides.
3. Start the curl by bending your elbows, contracting your biceps, and lifting the rope, then stop at the midpoint, when your forearms are parallel to the floor.
4. Throughout the curl, rotate your hands so that your palms face upward upon completion.
5. Perform 7 reps within this limited range of motion.
6. After the 7th rep, execute 7 more reps, starting from the midpoint and ending with the rope near your shoulders.
7. Finish with the last 7 reps, ensuring a full range of motion from fully extended arms to the top.
8. Maintain locked elbows close to your sides, focusing solely on the curling action at the elbow joint.

21s Standing Biceps Cable Curl With Rope:
► MUSCLES WORKED: Long Head Of The Biceps
► TYPE: Strength
► EQUIPMENT: Cable Machine, Rope Attachment
► EXPERIENCE: Intermediate

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