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Bicep Workout: How To Get Bigger Biceps With Bicep 21 Curls !

Updated on September 3, 2011

Want to get Bigger Biceps? Want to get stronger biceps? Then Bicep 21's may be just the exercise you are looking for. Bicep 21's are basically bicep curls, but they are done in a different fashion. Traditional bicep curls, whether it be with dumbbells or barbells, usually involve doing a few sets of 10 repetitions. Bicep 21's on the other hand, involve 21 total reps in one set, but they are divided into partial reps. This hub will explain how Bicep 21's are performed.

How to do Bicep 21's

This exercise should preferably be done with an ez curl bar because it may be easier on your wrists. You can also use a barbell, but some lifters feel more comfortable using the ez curl bar. Dumbbells can be utilized as well, but this exercise is generally done with bars.

  1. First lift the bar halfway up 7 times. (When elbows are approximately parallel to floor.)
  2. Then lift the bar from the middle to the top position of the curl 7 times.
  3. Finally, lift the bar to the very bottom extension to the top 7 times.

This is one set of bicep 21's. Perform 3-4 sets of these. Keep in mind that you will not be able to do as much weight like a normal set of bicep curls. For example, if you normally curl 85 lbs for 10 reps, then you may have to do 60 lbs for this exercise.

You should start feeling the burn on the last 7 repetitions, it will start to get very challenging. If you find the weight is too heavy to perform on all the repetitions, then lower the weight next time.

Bicep Curls 21's Good Form Check

Make sure that you do not do this exercise too fast because it takes tension off the biceps. Control the weight when lifting it up (positive), and when lowering it (negative). Your feet should be about shoulder width apart, but it does not have to be exact. Do what feels most comfortable for you. Also, do not lift the weight up so slowly that it takes you several minutes to finish one set. Weightlifting should be done explosively, just not so fast that it takes tension off the muscles. Your biceps should be burning. That will be one of the indicators that you have good form.

Cheat Bicep Curls

If you find the last few reps are hard to finish, you can cheat a little by thrusting the weight up, but be sure to focus on the negative! The negative is the portion of the lift where the weight is lowered down. This will isolate the biceps, even if you were not able to get the last couple reps up with good form. Just be careful as forcing the last few reps up may hurt lower back. If this occurs, do not perform the "cheating reps."

Breaking a Bicep Plateau

Bicep 21's are said to be a good exercise to break through plateaus. A plateau is where you get stuck lifting the same amount of weight each week. You may be able to lift more weight when going back to your normal routine. This exercise may not be good to perform every workout though. It is just a good exercise to shock the bicep muscles into growth.


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    • profile image


      6 years ago

      nice workout im going to start using it :)

    • sassyk73 profile image

      Karen A. Harris 

      7 years ago from Milwaukee, WI

      Very informative...a lot of people are going to benefit from this. Definitely a well deserved vote up! Thank you for sharing :)

    • Laura Marie profile image

      Laura Marie 

      7 years ago from UK

      Great hub for those looking to increase their bicep size!! Must get my bf to read this! Voted useful!


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