Partial Rep Curls
The most common partial-rep biceps movement is 21s. “You’re basically doing seven reps from the bottom [of the movement] to the halfway point, seven more reps from the halfway point the top of the movement, and then seven full-range reps.” Also, don’t get stuck on the number 21. Raise or lower the rep count to meet your fitness level.
Do It: Partial Rep Hammer Curls
Divide the range of motion of the curl into two halves. Perform the desired number of reps for each half of the movement, and then finish by doing the full ROM movement.
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