21's for biceps

This is a workout that is great to throw your arm training for a loop.  21’s are for the more advanced lifter and really focus on slow movement and challenging your biceps in a new way.  With 21’s, it’s all about the point of contraction and the ability to focus on the various points that happen when you do bicep curls.

So how do 21’s work?  Well, here’s what you need to know: 

• Start doing a curl exercise, such as standing EZ bar curl

• Within the rep, curl the bar from the lower position when your arms are straight up halfway to where your arm makes a 90 degree angle

• Slowly lower the bar back down to the bottom where your arms are straight.  That’s one rep.

• Complete 7 of these reps.

• Next, START at the halfway point through a full rep, or when your arm make a 90 degree angle

• Curl that bar up to the upper point where the bar is near your chest and lower it slowly back down to where your arms are at a 90 degree angle.  That’s one rep.

• Complete 7 of these reps.

• Finally, lower the bar to the bottom position when your arms are straight and complete 7 full arms curls as you normally will.

• That’s 21 total reps and that’s one set.

I wouldn’t recommend 21’s for every arm workout, but it’s a great way to put a new twist to getting great blood flow into your biceps and seeing the results you want.

Here’s how you can include 21’s into a workout.