21's

Flint

Hall of Fame
Have you ever tried 21's for biceps?

I have always just used weighted chin ups and regular curls for biceps but after re visiting an old Athlean x video, I decided to give 21's a try.

They burned like hell and gave the biceps a massive pump. Although obviously the pump is temporary and gains are more permanent. I had minor doms the first day after.

It was surprising how low you actually need to go on the weights to complete all 21 reps.
 

T1000

Legend
Try doing them in reverse. So do the full ROM first then the top partial then the bottom. You can go heavier and I’ve gotten better results from doing them this way.

You can do these for other isolation exercises too not just curls. It’s a good way to shock the muscles if you plateau
 
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