21’s Bicep Exercise
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).
21’s is a physically exhausting exercise. The key is not to stop or even slow down. If this exercise is performed correctly, results can easily be seen.
How To Do 21s
Start
Grip the barbell so that your hands are a shoulders width apart.
First Set
Kurl the barbell upwards but stop halfway so that your forearms are parallel with the ground, then lower the barbell back down to the starting position. Do 7 reps.
Second Set
Kurl the barbell all the way up to your shoulders so that it’s right beneath your chin, then lower the barbell back down to the halfway position. Do 7 reps.
Third Set
Kurl the barbell all the way up to your shoulders, then lower the barbell all the way back down to the starting position so that you’re kurling in a full-range of motion.
Finish
You can do 21’s a couple times during your workout, but should not be done every time your train your biceps.
When you’re done with your 21’s, be sure to stretch your arms fully, your biceps are going to feel like they want to burst, this is a good sign.
Tags: 21s, barbell exercise, bicep exercise, dumbell exercise