When bodybuilders want an incredible biceps workout, they do 21s.
The technique uses various ranges-of-motion during a curl to stimulate new muscle growth and build strength at the hardest parts of the exercise—the bottom and the top, says Men’s Health Fitness Director B.J. Gaddour. Watch him demonstrate the workout in the video above.
Here’s how it works: Grab a loaded EZ curl bar. Perform the following rep scheme without stopping.
1. 7 bottom-half reps
2. 7 top-half reps
3. 7 full reps
To make this more challenging, Gaddour recommending increasing the load each session. You can also increase the volume of reps from 7 to 8, 9, or 10.
You could also go lighter and do it as a timed set, pumping out as many reps in each range as possible for 20 seconds. Add 5 to 10 seconds every time you do the workout.
More From
Chris Evans' metamorphosis from hunky heartthrob to Captain America is the stuff of Hollywood transformation legend. Now, for 'Avengers: Doomsday', he's doing it all again. This is how
Searching for the perfect Christmas gift but don’t know where to start? Don’t worry, you'll find some of the best gift ideas across fitness, tech, grooming and more in our guide
We're making your Christmas shopping easy by selecting the best gifts for every person you know. Next up: the fitness lover
We're making your Christmas shopping easy by selecting the best gifts for every person you know. Next up: the guy who wants all the latest tech
We're making your Christmas shopping easy by selecting the best gifts for every person you know. Next up: the guy who always smells great
We're making your Christmas shopping easy by selecting the best gifts for every person you know. Next up: the guy who could use an upgrade in the grooming department
No sport gets you in better physical shape quicker and more efficiently than AFL. Here's why
Looking to level up? The secret to realising your potential may lie in hacking into the power of your brain chemistry. Here's how to hardwire yourself for success
