Jul 6, 2022 · 21s are a classic biceps training method that use partial and full ranges of motion in one extended set to maximize pump, tension, and muscle growth. The most common version …

Nov 26, 2024 · If you’re looking for muscle growth, search no further than 21s. The 21s workout method is a painfully effective modification for many of your favorite exercises.

Oct 15, 2023 · In short, bicep 21s, or just "21s" for short, are biceps curl broken up into three range of motions. You’ll do seven partial reps at the bottom half, seven reps at the top half of …

Aug 19, 2025 · Ready to build bigger arms? The 21s method is a proven, high-intensity technique that will push your biceps to grow. Learn why it works and how to perform it.

Sep 11, 2025 · The point of 21s is to make sure you build arm strength along the short and long head of your biceps. You’ll do a total of three rounds of seven reps of each progression for a …

21's are a curl variation that combines partial and full range repetitions to target the biceps. This isolation movement involves performing 7 reps in the lower half range, 7 reps in the upper half …

Jun 10, 2025 · Bicep 21s are a classic move for building stronger, more defined arms. By breaking the exercise into three phases, they target your biceps from all angles, making them …

Jan 12, 2024 · The 21s workout is a high-volume resistance training program that combines partial and complete repetitions. While this workout can be enjoyable, it’s also quite challenging.

Dec 13, 2021 · The 21s bicep curls workout is a classic arm muscle-building finisher popularized by Arnold Schwarzenegger that you can use for other muscle groups, too.

How To Do 21s [one of the best bicep exercises] David Duncan 42.5K subscribers Subscribe