While most people don’t complain about the size of their biceps and spend most of their time searching for new and effective ways to strengthen their legs, back, abs, or any other part of the body, it wouldn’t hurt to grow a few additional inches to your biceps, right?
If so, then you should incorporate more bicep exercises so that you could hit it from different angles and increase its growing potential. So, by incorporating exercises such as:
- Zottman curls
- Barbell curls
- Incline Hammer curls
- Standing Concentration curls
- EZ Bar curls
- Dumbbell Biceps curls
- Wide-grip standing barbell curls
Would help you to strengthen and grow the biceps. Also, adding some variety to your workout by increasing the weights you use, performing more reps, sets, and decreasing the amount of time you rest between sets would also help you to achieve great results.
Yet, one of the most effective things you can do to add inches to your biceps is to perform the barbell curls in the 21’s fashion. While this exercise isn’t very popular among lifters, the benefits of it are incredible. Of course, the benefits come with pain, but it’s definitely worth doing this exercise because it gives a massive shock to the biceps and works well as a finishing move.
To complete one set of this exercise, you need to complete 21 reps that are divided into three different rep ranges. The first seven reps are done by curling the bar until your forearms become parallel to the ground, resembling something like a partial rep.
After completing the first seven reps, you need to again perform seven reps from the position in which your arms were parallel to the ground until you reach the final position in which your biceps should be fully contracted. However, when lowering the weight you need to go down only until the forearms are parallel to the ground.
Finally, the last seven reps are completed by lifting the weight from the lowest position to the highest position where the biceps are fully contracted. Simply put, the last seven reps are performed in a full range of motion.This is how one full set of this exercise is completed.
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After you finish the first set, rest up to two minutes and repeat the same process two or three times again. To make sure that you perform this exercise properly, follow the guidelines below:
- Keep your back straight and keep the grip of the barbell slightly further away than the width of your shoulders.
- Make sure that your elbows are tucked into your obliques before starting the exercise and that the elbows wouldn’t separate even while performing it.
- Perform the first seven reps by starting from a fully extended biceps position to a position where the forearms would be parallel to the ground (a 90-degree angle).
- The second seven reps are performed by starting from a 90-degree angle to a position in which your biceps would be fully contracted.
- And finally, the last seven reps are full reps so are completed by starting from the lowest position to a position in which your biceps would be fully contracted.
As you can see, this exercise isn’t so hard to learn as it may seem, but if you perform it by using heavy weights and at the end of your workout, then you should definitely feel how this exercise crushes your biceps.