Put another way, reverse 21s function as a mechanical drop-set whereby the set gets easier as fatigue sets in. For biceps curls, it would look like this: Start with the hardest part of the set and finish with the easiest part. So, if you consider bottom-half partials, top-half partials, and full reps to be three separate exercises, you’re essentially going from the easiest exercise to the hardest exercise. Immediately follow that by doing 7 top-half partials where you start with the arms fully flexed and lower them halfway down until they’re again parallel to the floor.įinish with 7 agonizing, full range of motion reps. Traditional 21s look like this:ĭo 7 bottom-half partials where you start with the arms fully extended and curl halfway up until the forearms are parallel to the floor. By having your feet firmly placed on the floor you automatically have more balance and it helps in attaining stability. Remember that this is not a ballet rehearsal and you want your feet to be flat on the floor to provide a secure base. When doing this exercise you want to be in a comfortable position that will ensure that you do the exercise properly along with being safe, especially when dealing with heavy weights.Īlways keep your feet flat on the floor. This happens when you are not lying flat on the bench throughout the exercise or you start raising your buttocks off the bench. Even though you may be a person who exercises daily, you should always start our with light weights in order to fully warm-up your muscles and to make sure you get the proper technique down before moving to heavier weights.ĭo not raise your back off the bench. “Avoid starting out with super heavy weights. Check out this great list of things to avoid from Gym Insider.
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