Day 11 - 21-Day Upper Body Strength Challenge

Mar 11, 2023

 by Leon Beeloo

Day ELEVEN already!! 

Oh my goodness - ½ way through our 21 days of UPPER STRENGTH challenge. 

Are you feeling stronger?  Are you noticing any differences in your daily activities?  Feeling different? 

I know you’re working it - so proud of you for being here!

Today’s workout:

  • 12 Bicep Curls
  • 12 Hammer Curls

3 sets of 12 reps

We worked on the bicep curls last week - and the hammer curl is essentially the same movement, we’re just turning the arms to target the muscle from a different angle.

With the bicep curls, palms are facing forward and we curl the palms up to the shoulder.

In hammer curls, palms are facing into the body and we’re curling the weight to the shoulder.

KEY POINTS are the same as the bicep curls:

  • Your elbows should stay pinned right under your shoulders and feel your biceps pressing into your ribs through the whole exercise.  So often people swing their arms - work to keep the elbows pinned in place.
  • Power the weights up, then work to control and slow on the way down.  No dropping.
  • Keep your upper body strong - no swinging or swaying.  All the movement comes just from the biceps.

You know what to do after bicep day, right?? 

Get your FLEX selfie and share it with us!  We wanna see and shout out your epicness for being here :)

Summer Arms are Made in the Spring

Check out the full 21-Day at

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