Mastering 21s Bicep Curls: Tips, Tricks, and Techniques for Success
By bulksupplementsdirect
Table of Contents
Are you seeking a game-changing bicep exercise to take your workouts to the next level?
Have you been grinding away on the ez curl bar and dumbbell curls and not getting the growth you want?
Well, guess what?
You’re in the right place, as I have one of the most effective mass-building bicep exercises I want you to add asap to your arm workouts!
What are they? 21s Bicep Curls
A set of 21 bicep curls will have your biceps screaming to grow and will ramp up your arm gain game threefold!
Picture this:
Perfectly chiselled biceps that turn heads
Boosted overall arm size strength
Coveted muscle definition
All these can be achieved by incorporating 21s Bicep Curls into your routine. And the best part? This guide is designed just for you!
I want you to leave this blog ready and armed (pun intended!) to boost your bicep muscle growth to new frontiers and to pack in inches to those guns!
Get ready to explore the world of 21s Bicep Curls as I:
Uncover what they are and why they’re crucial for unlocking your arm potential
Reveal the amazing benefits you’ll enjoy once you’ve mastered them
Share essential tips, tricks, and techniques for success
So let’s get into the details and have you prepped for serious arm gains!
The Biceps Anatomy: Getting to Know Your Arm Muscles
Before we dive into the nitty-gritty of 21s Bicep Curls, let’s take a moment to appreciate the marvellous muscles you’ll be working on.
After all, understanding the purpose of your biceps is vital to maximizing your arm gains.
So, let’s talk about the muscle group trio you’ll be focusing on:
1. Biceps Brachii – These are the attention-grabbers, the stars of the show. Responsible for elbow flexion and forearm rotation, these bad boys help you easily curl those weights.
2. Brachialis – Often overlooked, the Brachialis plays a crucial role in elbow flexion, providing strength and stability. They’re the unsung heroes of your arm muscles.
3. Brachioradialis – Rounding out the trio, this muscle assists with elbow flexion and forearm rotation, giving you that extra oomph in your workouts.
Why is it important to show love to all muscle groups? Great question! By working on all three, you’ll:
Achieve balanced muscle development
Reduce the risk of injury
Unlock your full arm potential
I want you to understand all the muscles that make up the Bicep (and arm) so that when you do the exercises, you can create that mind-muscle connection that is often overlooked.
Right, let’s get to even more detail!
Recommended Read: >>> Your Ultimate Muscle Building Guide <<<
Performing 21s Bicep Curls Like a Pro
Are you pumped and ready to master the art of 21s Bicep Curls?
Before we get to the movement, let’s equip you with the right gear and expert technique to make it happen!
To kick things off, here’s the equipment you’ll need for this bicep-building journey:
Dumbbells – These versatile tools are easy to find and perfect for 21s Bicep Curls. Plus, they allow for balanced muscle development in both arms.
Barbell – A barbell will do the trick if you prefer a more traditional approach. It’s great for working both arms simultaneously and maintaining consistent form.
EZ curl bar (optional) – This curved bar offers a unique grip, taking some strain off your wrists while still effectively targeting those biceps.
How To Perform 21s With Barbell Curls
This exercise involves breaking the curl into three distinct ranges, working your biceps intensely to stimulate growth and strength:
Muscles Worked:
Biceps Brachii
Brachialis
Brachioradialis
Forearm muscles
How To Do The Exercise:
Stand tall, holding a barbell with an underhand grip, shoulder-width apart.
Begin by performing 7 reps in the lower half range of motion, moving the barbell from the thighs to the halfway point of the curl.
Next, do 7 reps in the upper half range of motion, starting from the halfway point and curling up to your shoulders.
Finally, perform 7 full range reps, curling from your thighs all the way up to your shoulders.
Recommended Sets and Reps:
2-4 sets of 21s (7 lower-half reps, 7 upper-half reps, 7 full-range reps)
Perform this exercise a maximum of two times a week as part of your bicep-focused workouts
Tips To Help:
Keep your elbows tucked in close to your body throughout the exercise
Focus on slow, controlled movements, and squeeze your biceps at the top of each curl
Experiment with different grip widths to target different areas of your biceps
Things You Must Avoid:
- Swinging your body or using momentum to lift the barbell, keep your core tight and engage your stabilizer muscles
Hyperextending your wrists or elbows; maintain a neutral wrist position and avoid locking your elbows at the bottom of the curl
Rushing through the exercise, take your time to maintain proper form and maximize muscle engagement
Summary Table of 21 Reps with Bicep Curls
Phase | Description | Reps | Tips |
Lower half curls | Curl the weight(s) from the starting position up to a 90-degree angle | 7 | Focus on maintaining control and engaging your biceps throughout the movement |
Upper half curls | Start at the 90-degree angle, curling up to your shoulders | 7 | Keep your elbows stationary and avoid swinging the weight(s) |
Full range curls | Perform a full curl, moving from the starting position all the way up to your shoulders | 7 | Maintain a steady pace and ensure you fully contract your biceps at the top |
Recommended Read: >>> Your Ultimate Guide To Arm Training <<<
21s Bicep Curl Variations To Try
Variety is the spice of life, and the same goes for your workouts!
Being able to vary your arm workouts will enable your biceps to progress and grow continuously.
Why?
As they have less time to adapt to the same workload.
So try and get into the habit of changing things up every 4 to 6 weeks.
Recommended Read: >>> 15 Compound Back Exercises For A Big Back <<<
#1 : 21s Incline Bench Curls: Unleash Your Bicep Potential
21s Incline Bench Curls are a fantastic variation of the classic 21s bicep curl that emphasises the long head of your biceps.
By lying on an incline bench, you’ll alter the angle of your curls, effectively stretching the biceps and maximizing muscle activation.
Muscles Worked:
Biceps Brachii (primarily the long head)
Brachialis
Brachioradialis
How To Do The Exercise:
Set an incline bench at a 45-degree angle and sit back with a dumbbell in each hand, palms facing forward.
Begin with 7 lower-half reps, curling the dumbbells from the bottom to the halfway point of the curl.
Follow with 7 upper-half reps, moving from the halfway point to the top of the curl.
Complete the set with 7 full-range reps, curling from the bottom all the way up to your shoulders.
Recommended Sets and Reps:
2-4 sets of 21s (7 lower-half reps, 7 upper-half reps, 7 full-range reps)
Perform this exercise a maximum of two times a week as part of your bicep-focused workouts
Tips To Help:
Keep your back flat against the bench and your elbows close to your body throughout the movement
Focus on maintaining a slow, controlled pace and squeezing your biceps at the top of each curl
Start with lighter weights to ensure proper form before gradually increasing the load
Things You Must Avoid:
Arching your back or lifting your shoulders off the bench, which can lead to poor form and potential injury
Swinging or using momentum to complete the curls; engage your core and stabilizer muscles for added stability
Rushing through the exercise; proper form and muscle activation are key to reaping the benefits of this workout
Recommended Read: >>> Arnold Back Workout: How to Make Your Back Huge! <<<
#2 : 21s Hammer Curls: Your Ticket to Bigger, Stronger Arms
21s Hammer Curls take the standard hammer curl and crank up the intensity.
By dividing the movement into three distinct phases, you’ll effectively target your biceps, brachialis, and brachioradialis muscles for maximum gains.
Muscles Worked:
Biceps Brachii
Brachialis
Brachioradialis
Forearm muscles
How To Do The Exercise:
Stand tall, holding a pair of dumbbells with a neutral grip (palms facing your thighs).
Start with 7 reps in the lower half range of motion, curling the dumbbells from your thighs to the halfway point of the curl.
Next, perform 7 reps in the upper half range of motion, moving from the halfway point to the top of the curl.
Finally, complete 7 full range reps, curling from your thighs all the way up to your shoulders.
Recommended Sets and Reps:
2-4 sets of 21s (7 lower-half reps, 7 upper-half reps, 7 full-range reps)
Perform this exercise a maximum of two times a week as part of your bicep-focused workouts
Tips To Help:
Keep your elbows close to your body and maintain a neutral grip throughout the exercise
Focus on slow, controlled movements, and squeeze your biceps at the top of each curl
Don’t be afraid to start with lighter weights to ensure proper form before increasing the load
Things You Must Avoid:
Swinging or using momentum to lift the dumbbells; engage your core and stabilizer muscles for stability
Locking your elbows at the bottom of the curl; maintain a slight bend to protect your joints
Rushing the exercise; take your time to maintain proper form and maximize muscle engagement
Recommended Read: >>> Bicep Workouts For Beginners: Unlock Explosive Arm Growth Today!<<<
#3 : 21s Preacher Curls: Target Your Biceps with Divine Precision
21s Preacher Curls are a heavenly variation of the classic 21s bicep curl that isolates your biceps by eliminating the involvement of secondary muscles.
Using a preacher bench, you’ll stabilize your arms to focus solely on your bicep contraction, making this exercise a true blessing for bicep growth.
Muscles Worked:
Biceps Brachii
Brachialis
Brachioradialis
How To Do The Exercise:
Adjust the preacher bench and seat height for comfort, then position your upper arms on the pad and grip an EZ curl bar or dumbbells with palms facing up.
Perform 7 lower-half reps by curling the weight from the bottom position to the halfway point.
Continue with 7 upper-half reps, curling from the halfway point to the top of the movement.
Finish the set with 7 full-range reps, curling from the bottom all the way to the top.
Recommended Sets and Reps:
2-4 sets of 21s (7 lower-half reps, 7 upper-half reps, 7 full-range reps)
Perform this exercise a maximum of two times a week as part of your bicep-focused workouts
Tips To Help:
Keep your upper arms firmly against the pad and your chest tall to maintain proper form
Concentrate on squeezing your biceps at the top of each rep to maximize muscle activation
Start with lighter weights to ensure you maintain good form before gradually increasing the load
Things You Must Avoid:
Lifting your elbows off the pad, which can lead to poor form and potential injury
Using momentum or swinging the weight; focus on maintaining a slow, controlled pace
Sacrificing form for heavier weights; prioritize technique and muscle engagement over ego
Recommended Read: >>> How To Add 1 Inch To Your Biceps Within 28 Days <<<
#4 : 21s Cable Curls: Electrify Your Biceps with Continuous Tension
Recommended Read: >>> Do Pushups Work Biceps? The Jaw-Dropping Answer You’ve Been Waiting For <<<
21s Cable Curls deliver a jolt of excitement to your bicep training by providing constant tension throughout the entire range of motion.
The cable machine allows you to fine-tune resistance levels, ensuring your biceps feel the burn every step of the way.
Muscles Worked:
Biceps Brachii
Brachialis
Brachioradialis
How To Do The Exercise:
Stand facing a cable machine with a straight bar attachment at the lowest setting and grasp the bar with an underhand grip.
Perform 7 lower-half reps by curling the weight from the bottom position to the halfway point.
Continue with 7 upper-half reps, curling from the halfway point to the top of the movement.
Finish the set with 7 full-range reps, curling from the bottom all the way to the top.
Recommended Sets and Reps:
2-4 sets of 21s (7 lower-half reps, 7 upper-half reps, 7 full-range reps)
Perform this exercise a maximum of two times a week as part of your bicep-focused workouts
Tips To Help:
Stand tall with a slight bend in your knees to maintain a stable base
Keep your elbows close to your body and avoid letting them flare out
Squeeze your biceps at the top of each rep for maximum muscle activation
Things You Must Avoid:
Using momentum or body movement to complete the reps; stay focused on your biceps
Allowing your wrists to bend backwards; keep them neutral to avoid unnecessary strain
Overloading the cable machine; prioritize proper form over excessive weight
You can use these bicep exercises together or in different arm workouts as long as you log the exercise, sets, and weight and monitor the progress.
Recommended Read: >>> Is It Possible to Increase Wrist Size? <<<
Seamlessly Incorporating 21s Bicep Curls into Your Workout Routine for Maximum Gains
Excited to make 21s Bicep Curls a staple in your workout routine?
Let’s craft a plan that ensures optimal muscle and strength gains, prevents overtraining, and keeps your workouts engaging and enjoyable.
Mastering the art of frequency and volume balance
Aim for 1 or 2 bicep-focused sessions per week, with enough recovery time between sessions
Mix in 2-4 sets of 21s Bicep Curls in each session, complemented by various bicep exercises
Pay attention to your body’s signals and fine-tune the volume based on your recovery and progress. Logs are your bible! As they evidence what is working and what isn’t – always log!
Synchronizing your bicep and tricep training for well-rounded arm development
Remember your triceps! They make up 2/3 of your arm muscles and warrant equal focus
Devote equal time and energy to both bicep and tricep exercises for optimal growth and strength of the arm.
Incorporate compound exercises, like push-ups and pull-ups, that work both muscle groups simultaneously
Recommended Read: >>> Dips at home <<<
Sample workout routines to jumpstart your bicep transformation
Workout A: Bicep Blitz
21s Bicep Curls – 3 sets
Hammer curls – 3 sets x 8-10 reps
Concentration curls – 3 sets x 8-10 reps
Chin-ups – 3 sets x max reps
Reverse curls – 3 sets x 8-10 reps
Workout B: Bicep and Tricep Synergy
21s Bicep Curls – 2 sets
Hammer curls – 2 sets x 8-10 reps
Tricep dips – 3 sets x 10-12 reps
Skull crushers – 3 sets x 8-10 reps
Close-grip push-ups – 3 sets x max reps
Overhead tricep extensions – 3 sets x 8-10 reps
Keep your workouts diverse, challenging, and fun
Switch between different bicep and tricep exercises to avoid plateaus and maintain steady progress
Experiment with drop sets, supersets, or other advanced techniques to crank up the intensity and challenge yourself
Modify grip width, hand positions, or use resistance bands to further diversify your training
Track your progress and celebrate milestones
Keep a workout log to monitor your progress and make data-driven adjustments to your routine. I can’t stress this enough. Your log book will tell you everything you need to know to ensure you are progressing. If you aren’t increasing reps or weight, then something needs changing.
Set realistic, short-term goals and celebrate your achievements along the way.
Recommended Read: >>> How to Get Bigger Forearms Fast <<<
Top Tips to Pump Up Your Biceps with 21s
Are you ready to take your bicep gains to the next level with 21s Bicep Curls?
Here’s an arsenal of valuable tips to help you transform those guns into awe-inspiring, powerful muscles:
Progressive overload: The art of levelling up
Gradually increase the weight, sets, or reps as you become stronger. Aim to increase weight once you hit 12 reps on an exercise.
Small increments are key to avoiding injury and maintaining proper form
Consistently track your progress to stay motivated and ensure improvement
Experiment with tempo: try slowing down the movement or pausing at peak contraction. I want you to always adopt the 2:2:3 tempo. That is 2 seconds to lift up, 2 seconds to contract hard and 3 seconds to lower the weight. This will optimise muscle and strength gains like never before.
Fueling your gains: The Muscle Building Diet
Prioritize protein for muscle growth and repair (aim for 1g per pound of lean body weight)
Include complex carbs for sustained energy and healthy fats for overall well-being. Aimt to consume most of your carbohydrates around your workout if you can.
Stay hydrated! Drink plenty of water to support muscle function and recovery
Plan your meals and snacks around your workouts for maximum benefits
Consider supplements like creatine, BCAAs, and whey protein to boost your progress
Catching some Z’s for recovery
Aim for 7-9 hours of sleep per night to promote muscle growth and repair
Power naps, meditation, or relaxation techniques can further enhance recovery
Create a sleep-friendly environment: cool, dark, and quiet for optimal rest
Maintain a consistent sleep schedule to regulate your body’s internal clock
Channeling your inner Professor X
Establish a strong mind-muscle connection during your workouts
Visualize your biceps contracting and expanding for better muscle activation
Use positive affirmations or self-talk to boost motivation and stay focused
Practice mindfulness during your workouts to reduce stress and improve focus
Don’t forget about stretching and mobility
Incorporate dynamic stretching before your workouts to prepare your muscles
Include static stretching post-workout to enhance recovery and flexibility
Perform regular mobility exercises to maintain healthy joints and range of motion
Recommended Read: >>> Your Ultimate Guide To Back Training <<<
FAQs On Adding Muscle With 21s To Your Biceps
How do the "seven reps" in each phase of 21s Bicep Curls contribute to the overall effectiveness of the exercise?
The seven reps in each phase of 21s Bicep Curls target different ranges of motion, providing a comprehensive bicep workout and stimulating muscle growth across the entire bicep muscle.
How does the bicep muscle benefit from a bicep workout like 21s Bicep Curls?
Bicep workouts like 21s Bicep Curls provide an intense exercise that targets the biceps muscle, stimulating growth, improving strength, and helping to achieve a more balanced and defined upper arm.
What makes 21s Bicep Curls different from standard biceps curls?
Unlike standard biceps curls, 21s Bicep Curls involve three distinct phases with seven reps each. This unique training technique targets different parts of the bicep muscle, ensuring a well-rounded bicep exercise.
Recommended Read: >>> Lat Pushdowns: The Secret to a Strong and Defined Back <<<
How does the starting position impact my form during 21s Bicep Curls?
The starting position in 21s Bicep Curls is crucial for proper form. Stand upright with your feet hip-width apart and arms straight, holding the barbell with a supinated grip. This position ensures you engage the right muscles and reduces the risk of injury.
Can I use an EZ bar for 21s Bicep Curls, and how does it compare to using a barbell?
Yes, you can use an EZ bar for 21s Bicep Curls. The EZ bar allows for a more natural grip, potentially reducing strain on the wrists while still providing an effective bicep exercise.
Recommended Read: >>> Mastering Tricep Workouts with Dumbbells: A Comprehensive Guide to Strengthen Your Arms <<<
How much weight should I start with when doing 21s Bicep Curls?
Start with a light weight that allows you to maintain proper form throughout all three phases. As you build muscle and become more comfortable with the exercise, gradually increase the weight for continued progress.
How does forearm flexion contribute to the effectiveness of 21s Bicep Curls?
Forearm flexion is an essential component of 21s Bicep Curls because it activates the brachioradialis muscle. This muscle lies beneath the biceps muscle and contributes to a balanced and well-developed upper arm.
Recommended Read: >>> The Ultimate Guide to Wide Grip Barbell Curls for Mass Building <<<
Can 21s Bicep Curls be part of a compound exercise routine?
While 21s Bicep Curls are an isolation exercise, they can complement compound exercises like pull-ups and lat pulldowns in a well-rounded upper body workout routine.
How does the tension during 21s Bicep Curls strengthen my biceps muscle?
The constant tension throughout the different phases of 21s Bicep Curls stimulates muscle fibers in the biceps, promoting growth and increasing overall strength.
Can I incorporate other exercises into my bicep workout routine with 21s Bicep Curls?
Absolutely! Combine 21s Bicep Curls with other exercises like hammer curls, preacher curls, and close curls for a diverse and effective bicep workout.
How important is a full range of motion during 21s Bicep Curls?
A full range of motion is crucial during the final phase of 21s Bicep Curls. It ensures that you’re effectively targeting the entire biceps muscle and promoting balanced growth.
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Can 21s Bicep Curls help build muscle mass in both the short head and long head of the biceps?
Yes, 21s Bicep Curls target both the short head and long head of the biceps muscle, stimulating growth and helping to develop a well-rounded and balanced upper arm.
How can I avoid a rounded back position during 21s Bicep Curls?
To avoid a rounded back position during 21s Bicep Curls, engage your core, keep your chest up, and maintain a slight bend in your knees. This ensures proper form and reduces the risk of injury.
How does Arnold Schwarzenegger's bicep workout routine compare to the 21s Bicep Curls method?
Arnold Schwarzenegger’s bicep workout routine featured a variety of exercises, including standard bicep curls and preacher curls. While his routine may not have specifically included 21s Bicep Curls, incorporating this exercise can still help you achieve similar muscle growth and definition.
How can I progressively overload my bicep muscles when performing 21s Bicep Curls?
To progressively overload your bicep muscles, gradually increase the weight, sets, or reps over time. This challenges the muscles and promotes growth, helping you achieve stronger and more defined upper arms. Remember to maintain proper form and avoid adding too much weight too quickly to prevent injuries.
Are there any specific exercises that can help to increase my bicep width?
Yes, there are several exercises designed to help increase your bicep width. You can explore the Best Way To Increase Biceps Width to learn more.
What's the difference between a hammer curl and a bicep curl?
Both are fantastic for targeting different parts of the bicep muscle. You can learn more about the Hammer Curl vs Bicep Curl on our blog.
Can I perform bicep exercises at home?
Absolutely! There are many effective bicep workouts at home you can try.
I'm new to weight lifting, are there any beginner-friendly bicep workouts?
Yes, we have a guide on bicep workouts for beginners that provides step-by-step instructions.
I've heard about bicep curls with resistance bands. Are they effective?
Absolutely, bicep exercises with resistance bands can be a great way to increase strength and muscular endurance.
What is the impact of bench press workout on my biceps?
While bench press is primarily a chest exercise, it does work the biceps indirectly. Read more about Does Bench Press Workout Biceps for detailed insights.
Can pushups work biceps too?
Yes, while pushups primarily target the chest and triceps, they can also engage the biceps. Visit do pushups work biceps for more information.
I only have a few minutes in my day for a workout, are there any quick bicep exercises?
Absolutely, you can try the 5 minute dumbbell bicep workout for a quick and effective session.
What are some exercises targeting the short head of the biceps?
There are specific Short Head Biceps Exercises which help in emphasizing the inner part of the bicep.
Can I train my bicep and tricep on the same day?
Yes, many people find doing bicep and tricep same day workouts very effective for their upper body strength.
What's the advantage of angled bicep curls compared to traditional bicep curls?
Angled bicep curls, often performed with the elbows positioned slightly forward, can place a unique tension on the biceps, emphasizing the long head. This variation can help in achieving a peak contraction and can be a great addition to diversify your bicep routine.
How does the DB concentration curl differ from traditional bicep curls?
The dumbbell concentration curl isolates the bicep muscle by eliminating the involvement of other muscle groups. Performed seated with the elbow resting on the inner thigh, it allows for focused tension on the bicep, especially the peak.
Why are incline dumbbell curls considered effective for bicep development?
Incline dumbbell curls, performed on an inclined bench, stretch the long head of the bicep more than standard curls. This increased stretch can lead to greater muscle activation and growth. Variations like the flexor incline dumbbell curl or incorporating stretches can further enhance the effectiveness of this exercise.
What's the proper way to perform incline dumbbell curls for maximum benefits?
To perform incline dumbbell curls, lie back on an incline bench with a dumbbell in each hand. Keep your arms extended and perpendicular to the ground. Curl the weights while keeping the upper arms stationary, squeeze the biceps at the top, and then slowly lower back to the starting position.
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Concluding 21s and Biceps
You’ve made it to the finish line, and your biceps are already thanking you! Let’s do a quick recap and get you pumped for your next workout.
Key Takeaways:
21s Bicep Curls target three muscle groups: Biceps Brachii, Brachialis, and Brachioradialis
Proper form and technique are crucial for effective 21s Bicep Curls
Spice up your routine with variations like Incline Bench Curls, Hammer Curls, Preacher Curls, and Cable Curls
Balance your bicep and tricep training for harmonious arm development
Embrace Consistency and Growth:
Remember, Rome wasn’t built in a day, nor were chiselled biceps. Keep these tips in mind as you:
Stay consistent with your workouts
Gradually increase weight and intensity
Fuel your body with proper nutrition
Rest and recover to maximize gains
Recommended Read: >>> Your Ultimate Guide To Shoulder Training <<<
Recommended Read: >>> Your Ultimate Guide To Chest Training <<<
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- Note: The content on this website is meant to be for information and it should not be taken as medical advice. The content and the products mentioned in them are not intended for use as diagnosis, prevention, and/or treatment of health problems. Always speak with a certified medical professional before making any changes to your lifestyle, diet, exercise plan, and /or taking any supplements or changes.
