As such, when I train my biceps, I primarily stick to variations of the basic bicep curl. But every now and then, I like to really step things up and shock my system. There’s a great exercise called “21s” that does just that. Here’s how you do it:
- Grab a set of dumbbells or a barbell.
- Stand with good posture and an engaged core, as though you were going to perform a basic bicep curl.
- Curl the weights up just halfway. In other words, stop when your forearms are parallel to the floor; you’re performing the bottom-half of a bicep curl. Do 7 of these.
- Now, perform the top-half of a bicep curl. Start halfway up, where your forearms are parallel to the floor. Curl all the way up to your shoulders. Do 7 of these.
- Lastly, perform 7 full bicep curls. Start with your arms fully extended down, and curl all the way up to your shoulders. By the time you complete your last repetition, you will have performed 21 curls – hence the name.
Because you’re doing 21 curls, you will probably have to curl less weight than usual. I curl 40 pound dumbbells, for example. But when I perform 21s, I usually use 25 pound dumbbells. Find what works for you.
Give it a try and let me know what you think.