If you want to build massive biceps quickly, then 21’s is for you. 21’s, also known as 3-Part Curls, is an intense muscle-building exercise that forces your biceps to expand due to extreme muscle exhaustion.

21’s can be performed at either a seated or standing position, and can involve either dumbbells or a barbell. This exercise involves three separate sets that are performed in a continuous motion, each set involving 7 repetitions and adding up to 21 repetitions total (hence the name, 21’s).

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