In the world of fitness, if there is one person who people admire and specifically people aspire to have biceps, it is the legend of the game – Arnold Schwarnegger.
Showing of biceps is not just sign of a great physic but also a sign of strength. Bigger biceps means that you have more muscle in your arms which can help you to lift heavier. One of the best exercises to get bigger biceps is 21s bicep exercise.
To learn more and understand further details about where this bicep 21s originated, its benefits and further details – continue reading.
What are Biceps 21s?
Biceps 21s is an exercise that centers the bicep curl but breaks down into 3 separate movements. Three movements have to be performed with no rest. So, in the first set you will do partial reps of bicep curls from starting position up to your elbows, which should be bent till 90 degrees.
Then you do another seven partial reps of the second half of the movement from where your elbows are bent at 90 degrees until the bicep curl is complete. Lastly, the last 7 reps will be full range of motion from full flexion and extension. The important thing to note is there is no rest in between mini-sets and 3 sets are one large set of 21 repetitions.
Who is the creator of Biceps 21s?
Though Arnold has never formally acknowledged that this exercise was invented by him, in 1985 encyclopedia of body building publications is where he spoke about the 21s. He swore by this exercise to gain his arms.
There are other people as well associated with the Bicep 21s exercise – Vince Gironda, Wag Bennet and Dr. Ron Laura.
Vince Gironda is inventory of many exercises, and few have been names after gim like Gironda Pullup and Gironda Dip and is considered the most important figure in the body building industry. There have been claims that Gironda came up with 21s but was called super 21s.
Dr. Ron Laura has claimed that he is the inventor of Biceps 21s. He is well-known for Matrix Training system. He claims to have developed biceps 21s when he was kid and to keep up with his friends and older brother when they used to lift weights.
Lastly, there is Wag Bennet. Bennet met Arnold at a bodybuilding competition in london where Arnold rose to fame. There was never a direct claim from Bennet but Lee Labrada claims that Bennet taught him that exercise.
Interesting thing to note Bennet eventually coaches Arnold to his first bodybuilding title.
How to Properly Perform Biceps 21s?
To start, this exercise should be done with a barbell, EZ bar, a cable machine, resistance band, dumbbells or straight bar.
We are listing proper instructions to do this exercise with the right form.
- Grab a EZ curl bar or barbell with both hands shoulder width apart using under hand grip.
- Stand straight with your hip-width apart, keeping your core engaged and back neutral.
- Straight your arms and tucked your sides, then depress your shoulders down and back.
- Lift the bar while keeping your elbows tucked to your slide until your elbows are bent 90 degrees and your forearms are parallel to the floor. Slowly, lower the bar to starting position and repeat same for seven times.
- Without pause, the second phase of this exercise has to start, that is: starting in the same position with your elbows bent at 90 degrees, then curl the bar up until your arms are contracted and hands at chest level. Slowly lower the bar back to halfway position with your elbows at 90 degrees and complete seven reps.
- Lastly, the 3rd and final set involves starting the movement from bottom with your arms completely straight.
- Perform the last seven reps by doing full biceps curls where you lift the bar up and down while keeping the elbows fixed at your sides.
Which Muscles Work in Biceps 21s?
Biceps 21s primarily acts on biceps brachii and on brachioradialis, brachilis and multiple smaller forearm muscles.
Biceps Brachii
The biceps brachii is found on the front of upper arm and has two heads: Long head and short head. The key function of the biceps is flexion at the elbow and supination and pronation of the forearm. If building peak of biceps is the goal, then one should start at long head, whereas short head adds width to the upper arm.
Brachialis
Brachialis is also found on the upper arm next to the biceps. The brachialis is the main driver of elbow flexion and adds upto 50% more strength than the biceps when flexing the elbows.
Brachioradialis
Brachioradialis sits on the radial side of the forearm. If you raise your arm with your palm facing down, the brachioradialis is on the upper side of the forearm at the elbow. It supports supination and pronation of the forearm. It is also responsible for stability of elbow when it’s flexed and extended in dynamic movement.
What are the benefits of Biceps 21s?
There are multiple benefits for Biceps 21s and hence it’s one of the favourite exercises of legend Arnold.
Bigger Biceps
This is one thing that every gym goes wants to flaunt and every well-known bodybuilder uses this exercise to build bigger and well-shaped arm. The more one does this exercise the bigger and better are the gains and size.
Insane Pump
Other common thing which everyone wants is muscle pump, Biceps 21s increases the time your muscles are contracted and increases load on biceps muscles. This results in growth of myofibrillar and sarcoplasmic growth. Additionally, after performing Biceps 21s one gets amazing muscle pump which can be flaunted after doing two partial and one full range motion.
Improved Grip Strength
Since the hold time on grip is higher when performing Biceps 21s it increases grip strength. The latter half of the exercise is taxing as deceleration of the weight to a complete stop requires more control and elbows are flexed at 90 degrees.
Variations to Biceps 21s
While the exercise can be performed in the same way, it’s better to add variations to the same.
- Resistance Bands or Cable 21s
- Dumbbells 21s
- Hammer Curls 21s
- Reverse Grip Curl 21s
- Precher Curls 21s
- Pull Ups 21s
- Concentration Curls 21s
- Drag Curl 21s
Ideally, Biceps 21s can be treated as normally as any other exercise and minimum 3 to maximum 5 reps can be performed for peak results. Basic idea is to exhaust the muscles.
Things to Note
- Controlled Motion: Throughout the exercise one should lift the weight in a controlled manner and not lose shape or form. Usually, people’s leg drive or rock their body to help swing the upward motion.
- Correct Weight: It is paramount to select the right weight as the exercise must be performed without any break or stop. It’s better to start with light weight or moderate weight for the 1st set to ensure you complete the set without any injury.
- Switching Equipment: The body gets adapted to weights and equipment and hence it is mandatory to keep shocking your muscles in different ways like changing equipment, sets, reps, training methods, grip and body positions.
- Take Time: The best results are yielded when the exercise is completed in a controlled manner. Gym goers usually tend to complete the exercise faster as this exercise hits the biceps hard.
- Rep Range: The Biceps 21s as name suggests involves 21 reps, but one can change rep range and still be within hypertrophy.
- Switch Grips: Most people are habitual and stick to same grip, but its important to change grip to ensure that Biceps 21s is hitting all part of your biceps.
Final Note
The above blog covers all the important aspects of Biceps 21s including how to perform, what is the right form and reps to be included. But it’s important to take help from fitness trainers and professionals to ensure that your form is correct, ensuring you get maximum benefits from the same and your journey towards achieving biceps like your favorite body building legend comes true.
FAQs
- What muscles do Biceps 21s work?
Biceps 21s largely works on brachii muscles, the large muscle on the front of the upper arm. In addition, it engages with brachialis and brachioradialis muscles to a much lesser extent. - Can beginners do this exercise?
Yes, Biceps 21s can be challenging for beginners, but they can add this exercise into the routine, but they need to take support from professionals before starting with the same. - How often should anyone be doing Biceps 21s?
The frequency of performing Biceps 21s depends on the overall workout routine and goals, it is generally recommended to give muscles a rest of at least 48 hours for recovery and growth.