Ah, twenty-ones! A very popular arm exercise, you might of heard of this one before. This can be performed with dumbbells or a barbell/E-Z bar. The idea is to perform 21 reps all at once without any breaks. This is high volume training so you will need to drop the amount of weight you lift a little.
What makes these 21 reps unique is that we are going to split them into 3 different types of bicep curls with different ranges of motion. These 3 sections are performed directly after each other without any rest
For the first 7 reps we are going to be curling and focusing on the bottom range of motion. Which means you start with your arms stretched at the bottom then finish mid way as your arms straighten out in front of your stomach. (As seen in the picture below.)
For reps 8-14 we are going to be focusing on the upper range of motion. Starting from the mid position with your arms straight out in front of your stomach, finishing at the top. (As seen in the picture below.)
Finally for reps 15-21 we are going to be working on the full range of motion. This means starting with your arms at the very bottom and finished fully at the top. (As seen in the picture below.)
And there we have it… That’s the twenty-ones!