21's
10 reps
Seven bottom-half reps, seven top-half reps, seven full reps.
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BICEPS
21's
This classic curl protocol splits each set into three parts: seven reps in the lower half, seven in the upper half, and seven through the full range, for twenty-one total. Breaking the movement into partials keeps the biceps under near-constant tension and produces a serious burn. It's a proven finisher for driving muscle growth.
How to do it
- 1
Stand upright holding a loaded EZ-bar with an underhand grip.
- 2
Curl the bar from your hips up to the point where your forearms are parallel to the floor, then lower it back down.
- 3
Complete seven of these lower-half reps.
- 4
Next, curl the bar from parallel up to your chest and back to parallel for seven upper-half reps.
- 5
Finish with seven full curls, moving from your hips all the way up to your chest.
- 6
Keep your elbows fixed at your sides throughout all twenty-one reps.