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 …

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 …

How To Perform 21s Stand upright and grab a barbell with an underhand grip. Place your hands shoulders-width apart and allow your arms to hang toward the floor. Tuck your elbows tight to …

Nov 17, 2025 · This guide breaks down what 21s are, how they became a gym staple, why modern science supports their effectiveness, and how to expand the method beyond biceps to …

Sep 11, 2025 · The point of 21s is to make sure you build arm strength along the short and long head of your biceps. You’ll do a total of three rounds of seven reps of each progression for a …

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.

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.

Feb 6, 2023 · Bodybuilders have been doing 21s for their biceps since the 1970s. We reveal how to use 21s to build your chest, shoulders, back, and legs!

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 …