21s Bicep Exercise
Learn how to perform the 21s bicep curl correctly, why it works, and how this intense training method helps build stronger and bigger arms.
What Are 21s?
The 21s curl is a high-volume bicep exercise that combines partial reps and full reps into one complete set.
The exercise is divided into:
- 7 bottom-half repetitions
- 7 top-half repetitions
- 7 full repetitions
How To Perform The Exercise
Bottom Half Reps
Curl the weight from the bottom position up to halfway for 7 controlled repetitions.
Top Half Reps
Start from the halfway position and curl to the top contraction for another 7 reps.
Full Range Reps
Finish with 7 complete repetitions using full range of motion and controlled tempo.
Benefits Of 21s
More Muscle Tension
The biceps stay under tension longer compared to traditional curls.
Better Muscle Pump
High repetition volume increases blood flow and creates an intense arm pump.
Improved Endurance
The exercise helps increase muscular endurance and control.
Common Mistakes
- Using too much weight
- Swinging the body excessively
- Rushing the repetitions
- Not controlling the lowering phase
- Allowing elbows to move too much