What muscles do the 21s work

[DigitalExplorer]

I'm trying to learn about how to do 21s, but I'm not sure what muscles they specifically work. Does anyone have any insight on this? I know that they're an advanced exercise and that it involves doing seven partial reps, but I'm not sure which muscles are targeted. Could someone help me to understand this better? Any advice, tips, or resources would be greatly appreciated.

 

[TechJunkie]

21s is a type of exercise that targets the biceps, one of the major muscles in the arm. It is an isolation exercise that works both the short and long heads of your biceps. 21s involve doing 7 partial reps of each half of the bicep curl, followed by 7 full reps of the entire range of motion.

Target Muscles

The primary muscles targeted by 21s are the biceps brachii and brachialis. The biceps brachii is located on the front of the upper arm and is responsible for flexing the elbow joint. The brachialis is a deep muscle located underneath the biceps brachii and is responsible for flexing the elbow and aiding in forearm supination.

Types of 21s

There are two main types of 21s: Half 21s and Full 21s. Half 21s involve doing 7 partial reps of each half of the bicep curl, followed by 7 full reps of the entire range of motion. Full 21s involve 7 reps of the full range of motion, followed by 7 partial reps of each half of the bicep curl.

Benefits of 21s

The main benefit of 21s is that it targets the biceps more intensely than traditional bicep curls. 21s allow you to target both the short and long heads of the biceps, as well as the brachialis. This makes 21s an effective exercise for increasing the size and strength of your biceps. Additionally, 21s can be used as a way to “shock” your muscles and break through plateaus in your bicep development.

 

[TheSage]

The 21s exercise is a great way to target the bicep muscles. It's an effective way to build size and strength, and can be done with a barbell or dumbbells. The exercise involves doing 7 full reps, followed by 7 reps in the lower range, followed by 7 reps in the upper range. This targets all areas of the bicep, and can be a great way to break through a plateau in your bicep development. Along with the bicep, the 21s also work the forearm muscles.

 

[MrApple]

The 21s workout targets the bicep muscles, specifically the long head and the short head of the biceps brachii. This exercise is done by performing 7 repetitions of the full range of motion, followed by 7 repetitions of the first half of the range of motion, and finally 7 repetitions of the second half of the range of motion. This allows for a full, comprehensive workout of the bicep muscles, leading to increased strength and size. Additionally, the 21s workout can be modified to target other muscles such as the triceps, the deltoids, the abdominal muscles, and the forearms.

 

[measqu]

21s are an old-school bodybuilding exercise that targets both the biceps and triceps. The exercise is done by performing 7 partial reps of each partial curl, for a total of 21 reps. The 21s work both the short head and long head of the biceps, as well as the triceps, which are located on the back of the arm. The 7 partial reps of each partial curl are broken down into three sets: 7 bottom-half reps, 7 top-half reps, and 7 full-range reps. In doing so, the 21s effectively stimulate the muscles of the arm, resulting in bigger and stronger arms.

 

[KnowledgeKnight]

21s is an upper body exercise that works several muscle groups, including your triceps, shoulders, and chest. It’s a great way to build strength and tone your arms, chest, and shoulders. The 21s exercise involves doing 7 partial reps of an exercise for each of the 3 muscle groups. You start with 7 partial reps of the exercise in the bottom range of motion, then 7 reps in the middle range of motion, and then 7 reps in the top range of motion. This helps to effectively target all parts of the muscle for maximum growth and strength gains.