{"id":15978,"date":"2024-08-23T00:00:37","date_gmt":"2024-08-23T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15978"},"modified":"2024-08-23T14:54:21","modified_gmt":"2024-08-23T14:54:21","slug":"increase-your-arm-strength-by-adding-21s-to-your-bicep-routine","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/increase-your-arm-strength-by-adding-21s-to-your-bicep-routine\/","title":{"rendered":"Increase your arm strength by adding 21\u2019s to your bicep routine"},"content":{"rendered":"\n<h5 class=\"wp-block-heading\">Build up some bigger arm artillery with this killer bicep move.<\/h5>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/01\/Barbell-Biceps-Curl-Bodybuilder-1109.jpg?w=1109&amp;quality=86&amp;strip=all\" alt=\"Dumbbell-Biceps-Curl-Arm-Exercise\"\/><\/figure>\n\n\n\n<p>To really allow your\u00a0<strong>biceps\u00a0<\/strong>to reach their full potential you may need to start adding 21\u2019s to your biceps\u2019 routine. The number \u201c21\u201d refers to the number of total reps you do in one set. However, this particular \u201c21\u201d is divided into three 7-rep segments that ultimately\u00a0target the entire bicep.<\/p>\n\n\n\n<p><strong>1<sup>st<\/sup>&nbsp;7 Reps<\/strong>: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).<\/p>\n\n\n\n<p><strong>2<sup>nd<\/sup>\u00a07 Reps<\/strong>: Go from the halfway point up to the top of the\u00a0bicep curl\u00a0(hands up near shoulder level).<\/p>\n\n\n\n<p><strong>3<sup>rd<\/sup>&nbsp;7 Reps<\/strong>: Start at the bottom of the movement and complete a full range of movement all the way up.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">HOW TO PERFORM 21S\u00a0<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0504\/5357\/7879\/files\/bicep-curl.jpg?v=1604482970\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Stand upright and grab a barbell with an underhand grip.<\/li><li>Place your hands shoulders-width apart and allow your arms to hang toward the floor.<\/li><li>Tuck your elbows tight to the sides of your body.<\/li><li>Curl upward until you make a 90-degree angle at your elbow.<\/li><li>Relax your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.<\/li><li>Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.<\/li><li>Lower the weight back to the 90-degree elbow position and repeat six more times.<\/li><li>Now, allow your arms to return to full extension.<\/li><li>This time, curl your arms from full extension all the way to full extension. Keep curling until the bar is about one to two inches away from your shoulder.<\/li><li>Repeat six more curls through this full range of motion to complete a total of 21 curls.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Build up some bigger arm artillery with this killer bicep move. To really allow your\u00a0biceps\u00a0to reach their full potential you 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