Build Bigger Biceps - 21s curls.mpg

3-part bicep curls, also know as 21s is similar to a regular bicep curls, except you start the exercise by curling the weight from the bottom to the half way up. Until you hit 7 reps, then immediately curl the weight all the way up but stop halway down. After 7 reps, do 7 full range curls. 21s curl hit the each part of the bicep muscle really hard and this exercise is a real test of endurance.


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Category:

Howto & Style

Tags:

• 21s curls
• 3 part curl
• special bicep exercise

[yamaha0113]

Bad form at the start bending to pick up the bar, and bad form curling rocking back using momentum. This is not good at all, don't copy anything you see in this video.

[WorkoutAdviser]

Yeah... Maybe my training partner should hand me the bar so that I won't break my back when I picking up the bar. These videos are not for nitpickers who are concerned of every small detail in the video. The purpose is to completely exhaust the biceps. Little momentum allows me to use heavier weights which leads to a better muscle gains!

[WorkoutAdviser]

Super clean reps will only make my biceps smaller! :)

[milzeh]

Man it was cool until I heard the word cocks been mentioned o_O

[Wreckagemaster]

Swing it! lol

[8803bman]

lolim srry but thats not a lot to curl i can curl that and he is curling way wrong

[backsnaps1]

Finnish lol? you guys sound like the dudesons lol

[Joaovitordecezaro]

@MrTaylorfree 25 pounds

[Joaovitordecezaro]

@WorkoutAdviser dont give attention to this guy, ur form is perfect and ur muscles are very lean :D keep going

[SycoIogy]

@WorkoutAdviser very well said

[googleTHT]

@WorkoutAdviser Now thats is BS

[BodybuildingHippie]

i love 21's

[KevinCanadiens1]

@incharger Nice !!! You're right !!!