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 is done …

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 the movement, …

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

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.

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 great for beginners …

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 · One of the optimal ways to train your biceps and target both heads of it is by using the 21s method. This type of lifting, popularized by Arnold Schwarzenegger, builds your bicep strength …

21s may be an “old-school” technique, but they’re powerful because they tap into deep, time-tested mechanisms: tension, fatigue, and metabolic stress.

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 range, and 7 …