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.