[Video] How to Perform Perfect Bicep Curl 21s w/ Steven Cao

M&S Team
Written By: M&S Team
January 3rd, 2019
Updated: March 30th, 2021
Categories: Articles Training
Tags: Video
BPI Athlete and IFBB Pro Steven Cao demonstrates how to perform perfect bicep curls using the "21 method". Add this into your arm training for better pumps!

In this video, we teamed up with IFBB Men’s Physique Pro and BPI Athlete, Steven Cao to break down how to properly perform bicep curl 21s.

After selecting the weight you plan on using, the first portion of this exercise is curling the weight half way. As you perform the lower portion of a traditional bicep curl, you’ll want to focus on the negative. You’ll repeat this sequence for 7 repetitions.

From there, you’ll perform 7 reps from halfway to the top of the movement. At the top of the rep, focus on squeezing the biceps.

The final 7 reps are full range of motion repetitions. During these reps focus both on using a slow rep tempo during the negative and squeezing at the top of the exercise.