Yesterday, I had the pleasure of working out with an old friend of mine and he should me a new bicep exercise to perform called “21″. If you’re looking for a good exercise for your biceps, I think you should give this one a try.

What you need:

Barbell with weights

Specifications:

3 sets with 60 second rest in between each

Each set includes 7 reps of 3 different curl positions to equal a total of 21 reps a set.

What you’re going to do:

Stand with your feet shoulder-width apart. Grip the bar bell starting with the inner grip and hold with your arms extended down to your waist.

Begin curling up till your arms form a 90 degree angle and then go back down. Then repeat this for a total of 7 times.

Then without resting, curl the bar bell all he way up to your chest, then bring it back down to where your arms form a 90 degree angle. Repeat this for a total of 7 times.

Then without resting, bring the bar bell all the way back down to below your waist. Then curl up all the way to your chest and then back down to below your waist. Repeat this for 7 times.

After you complete all 7 reps of the 3 different curls, you’ve completed one set. Take a 60 second break or so and then do it all over again until you total 3 sets.

Give it ago and let me know what you think.