Unique Biceps Exercise

I read a few magazines ( Chinese fitness magazine and Flex) recently about bicep exercise. Both are uniques movements but different. They only use Standing Bicep Curl Barbell or Cambered. Please refer the below exercise:

1) 10-10-10-curls

- Curl a barbell or cambered bar halfway up, then all the way down.
Do 10 reps with 30 seconds rest in between. Do 3 to 4 sets.

- Curl a barbell or cambered bar all the way up, then half way down.
Do 10 reps with 30 seconds rest in between. Do 3 to 4 sets.

- Curl a barbell or cambered bar all the way up, then all the way down.
Do 10 reps with 30 seconds rest in between. Do 3 to 4 sets.


2) 21-curls (Ronnie Coleman's favorite biceps exercise)

- Curl a barbell or cambered bar halfway up and all the way down for 7 reps.
- Without stopping, curl all the way up and half way down for another 7 reps.
- Lastly, without stopping also, do full motion for last 7 reps.
This considered as 1 set. Do 3 to 4 sets.