ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The best exercise for bigger biceps

Updated on May 16, 2015

Overview

When you do a quick Google search for the best form of exercises for your biceps, you’re normally given two main options. These are either hammer curls or dumbbell/barbell curls. Whilst both of these are excellent exercises, as well as their seated variations they don’t always push your biceps to their full potential.

Further, they don’t always give you an amazing pump afterwards. For those that aren’t in the know, the ‘pump’ is the massive increase in blood that you get to the muscle area after working out. Not only does it feel amazing, but it also looks great and makes you look a lot larger than what you usually are. For those that are really wanting to break through the plateau of muscle building and are ready to shred their biceps there is a solution. These come in the form of 21’s.

What are 21's?

21’s, as the name suggest, is a form of bicep exercise that involves 21 repetitions of the movement, however, not all the repetitions in the 21’s are the same, with it being divided into three different movements (7 reps per movement)

The starting position is the same as any normal bicep workout. Start with the weights (be it barbell, ez curl bar or dumbbells) at your waist in the relaxed position so that your arms are fully extended straight down. Slowly raise your arms so that your elbow is bent at 90 degrees, and then slowly lower them again. This process should be repeated 6 times more.

The next part of the routine involves starting with your elbows at the 90 degree angle and move your arms up to your chest and then back down to the 90 degree starting position. Again, this is repeated 6 more times.

The final 7 repetitions involve the full range of motion of your arms. For these, start again with the weights at your waist, arms fully extended downwards and then bring them all the way up to your chest as you would with a normal bicep curl.

By repeating 21’s three times in a row, you’ll not only get a massive pump but also you’ll shred your muscles and it’ll help their growth overall.

Barbells, dumbbells or EZ Curl bar?

As mentioned above, you can perform 21’s with a barbell, dumbbells or an EZ curl bar. Personally, I wouldn’t use a barbell for this type of exercise since it’s putting a slight twist on your wrists which can increase your risk of tendonitis. Due to this, an EZ Curl would be better in that it offers the symmetry of using a barbell but it has a slight curve on it so that you can position your wrists at a much better angle.

For those that already have wrist problems, I would recommend this option. Alternatively, if you have dumbbells lying around, these are also a great option since you can move them to a comfortable position when lifting them. I’ve left widgets for an EZ Curl bar and a dumbbell set below for Amazon USA users. If you live in the UK, you can get the best EZ curl bar from Amazon UK at this link, and the best dumbbell set from Amazon UK at this link.

How much weight should you use?

When doing 21’s, because there’s so many reps involved it’s important that you don’t use the same weight that you’d normally use for a normal bicep workout. Personally, I’d use 20% of what you normally use when you’re just starting out. Not only will this limit the chance of you suffering from an injury, but it’ll also let your tendons strengthen to this new form of workout. It should also allow you to fully complete three sets of 21’s to give you the proper workout. If at any time when carrying 21’s out that you suffer from joint pain, it’s sensible to stop immediately. Also, if you feel you can’t complete the set with good form, stop, drop some weight and then start again from where you left off.

21’s are a key component for anyone that is serious about expanding the size of their biceps. But remember, if you’re wanting really big arms then you’ll also need to work on your triceps as well. These are actually bigger than biceps so you’ll want to make sure that you don’t neglect them!

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)