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  1. Horton Barbell
    https://hortonbarbell.com/21s

    21s (How To Do The Best Curl Exercise Ever Invented)

  3. BarBend
    https://barbend.com/21s-workout

    The 21s Workout Method Can Incite Ridiculous Muscle …

    2024年11月26日 · Biceps Curls. Choose an EZ-bar curl or preacher curl — either the machine or free weight version — for training 21s with your biceps.

    标记:
    Strength Training and Weightlifting
    Physical exercise
    Full-Body 21s Workout
  4. SET FOR SET
    https://www.setforset.com/blogs/news/biceps-21s

    What Are Biceps 21s? - SET FOR SET

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  6. Men's Health
    https://www.menshealth.com/.../21s-bicep-curls-workout

    21s Bicep Curls Workout - Arnold Schwarzenegger's Arm Finisher

    标记:
    21s Bicep Curls
    Physical exercise
    21s Bicep Workout
    Arnold Schwarzenegger
  7. Muscle & Fitness
    https://www.muscleandfitness.com/workouts/arm...

    Increase your Arm Strength by Adding 21’s to your Bicep Routine

    标记:
    Biceps
    Strength
  8. YouTube
    https://www.youtube.com/watch?v=35GQ5NoH3fs

    21's Dumbbell Bicep Curls - YouTube

    标记:
    Strength Training and Weightlifting
    21 Curls
    Incline Dumbbell Curl Sets and Reps
  9. 其他用户还问了以下问题
    What is the 21s bicep curls workout?
    The 21s bicep curls workout is a classic arm muscle-building finisher popularized by Arnold Schwarzenegger that you can use for other muscle groups, too.

    21s Bicep Curls Workout - Arnold Schwarzenegger's Arm Finisher

    menshealth.com
    What is a 21s curl?
    It’s basically a superset of all curls – a set of seven of two half-range reps (both bottom and top) and then seven full reps to finish. In this guide, I’m going to teach exactly how to do 21s, explain what muscles it works and provide you with a few alternatives. Grab a bar – either a barbell or a curl bar – with a supinated (palms up) grip.

    21s (How To Do The Best Curl Exercise Ever Invented)

    hortonbarbell.com
    Are barbell curl 21s good for biceps?
    As such, barbell curl 21s make an excellent finishing movement for your biceps at the end of a hard and heavy workout. While they can certainly build mass as well, you’re best off doing 21s for your biceps at the end of your session so that they don’t interfere with the exercises that you’re trying to gain strength on regularly.

    Bicep 21s Exercise Guide and Workout (Curls) - Critical Body

    criticalbody.com
    How to do concentration curls 21s?
    Concentration curls 21s are a perfect solution to make sure you get the most out of the biceps. To do concentration curls 21s, you need a bench and a dumbbell. First, simply sit on the edge of a bench, then grab a dumbbell with an underhand grip. Next, lean forward, then place your active arm’s elbow against your inner thigh.

    What Are Biceps 21s? - SET FOR SET

    setforset.com
    How to do reverse curls 21s?
    When doing reverse curls 21s, you simply will hold the tool of your choice with a pronated grip with your palms facing towards you at starting position. With reverse 21s, you’ll place more emphasis on the brachialis and the brachioradialis while taking some stress off your biceps.

    What Are Biceps 21s? - SET FOR SET

    setforset.com
    Should you do dumbbell 21s instead of barbell curl 21s?
    Doing dumbbell 21s is a great way to ensure that both of your biceps receive equal work because you have to lift each dumbbell independently. Therefore, you should do them instead of barbell curl 21s if you have muscular imbalances that you need to correct or if you want to limit their chance of occurring in the future.

    Bicep 21s Exercise Guide and Workout (Curls) - Critical Body

    criticalbody.com
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  10. YouTube
    https://www.youtube.com/watch?v=oq7jXQP3Fk8

    How To Do 21s [one of the best bicep exercises] - YouTube

    标记:
    Strength Training and Weightlifting
    21s Bicep Curls
    21s Bicep Workout
  11. Critical Body
    https://criticalbody.com/21s-bicep-curls

    Bicep 21s Exercise Guide and Workout (Curls) - Critical …

    2022年5月2日 · The 21s exercise blasts the biceps muscles with a 7-7-7 sequence of bottom half, top half, and then full rep curls. It’s an intense training drill that can help you to smash through plateaus because it provides your …

    标记:
    Strength Training and Weightlifting
    21s Bicep Curls
    Physical exercise
    21 Curls
  12. Generation Iron
    https://generationiron.com/21s-bicep-curls

    Experience Explosive Arm Growth with the High-Volume 21s Bicep …

    标记:
    21s Bicep Curls
    Arnold Schwarzenegger
    Terry Ramos
  13. YouTube
    https://www.youtube.com/watch?v=8YzaAwkjrM4

    21's Bicep Curl - YouTube