What are Bicep 21s?

When it comes to sculpting impressive biceps, there’s one exercise that stands out for its effectiveness and intensity: bicep 21s, or just “21s” for short. These are a classic high-rep approach to bicep training that involve 7 curls from the bottom to the halfway point, 7 curls from the halfway point to the top, and 7 full reps.

One of the biggest benefits of incorporating 21s into your training regime is that they aren’t limited to a singular piece of equipment. You could incorporate -

• Dumbbells

• Kettlebells

• Barbell

• EZ curl bar

• Resistance bands

• Preacher Curl Bench

• Incline bench

• Pull up bar

How to Perform Dumbbell Bicep 21s

• Start by standing up straight with a dumbbell in each hand.

• Keep your elbows tucked beside your torso at all times. The palms of your hands should be facing away from the body with your elbows fully extended.

• For the first part, perform a regular bicep curl to bring the dumbbells up. Stop at half-way through your full range of motion and lower the dumbbells back to the starting position in a controlled manner. Repeat for a total of 7 reps.

• Once you have completed the first 7 reps and you are back in the starting position, perform a full repetition to the shoulders and begin lowering the dumbbells. Ensure that you stop at the half-way position once more, but this time after stopping return back to the shoulders and repeat for a total of 7 reps.

• The final part of this exercise is to perform 7 full repetitions in a controlled manner.

Common Bicep 21s Mistakes

Rushing Repetitions

Bicep 21s are a high-rep approach which means that you are going to place the biceps under tension over a significant amount of time. Because of the burn that comes with this, there is a temptation to rush reps. Avoid this and instead, perform each rep in a controlled manner with a pause at the top and bottom.

Moving Your Elbows Away From Your Torso

To get the best results, keep your elbows tucked beside your torso. This forces the biceps to do what they do best – flex!

Leaning Forwards and Backwards or Jerking at the Knees

When you get tired, the temptation to cheat becomes greater. In 21s, this can often come in the form of swaying back and forth or jerking at the knees in an attempt to gain some much-needed momentum. If this is the case, the weight is too heavy. Instead, select the maximum weight that enables you to complete 21 reps without cheating. This will help to isolate (and grow!) the biceps.

What Are The Benefits of Bicep 21s?

Muscle Growth

If you’re looking for bicep growth, search no further than 21s. Compared to standard bicep curls, 21s maximise time under tension, stimulating muscle growth.

Greater Intensity Without an Increase in Load

You may be after a more intense workout, or perhaps you’re pressed for time and can’t afford to add extra sets to your workout. This is where 21s rise to the top. Rather than your typical 3 sets of 12, you can perform a couple of painful sets and get similar (maybe greater!) benefits.

More Than One Range of Motion

By focusing on the lower and upper ranges of motion, you can expect a more comprehensive bicep development. Simply put, this really allows you to focus on the upper and lower ranges that often get neglected as you fall short of locking out the elbows and reaching the top range of motion.

Who Should Perform Bicep 21s?

Bodybuilders may be the most obvious group of lifters who would profit from this training method. However, there are numerous benefits to be had for many other populations who hit the gym. Strength athletes can use them as conditioning for the arms or as a training alternative and much needed rest from heavy compound lifts. Athletes can call upon these to improve overall muscular and connective tissue health and performance. 

Bicep 21s are easy to execute and will likely lead to a greater mastery of other bicep exercises given the extra time spent in different ranges of motion. This makes them a no-brainer for beginners. If you are a regular gym user, 21s offer an effective approach to achieving a ridiculous pump and muscular growth.

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Tags: Equipment > Dumbbells ; Exercise Type > Strength