JC Fitness Coaching
  • Home
  • Apply Here
  • Long Term Lean
  • In-Person Training
  • Program Design
  • Testimonials
  • BLOG
  • About

EOTW - 21's Variation

8/11/2018

0 Comments

 
21's are traditionally done by performing the bottom half of a bicep curl (7 reps), then the top half (7 reps) and then the full reps (7).

This is a one way to switch it up to give the muscles a new stimulus:

You start by performing the full 7 reps first.

Then complete 7 half reps from the bottom.

Then finish off with 7 half reps to the top.
 
And whilst these are called "21's".... because of the 7,7,7 reps - there is no reason why they cannot be done with other rep schemes. For example, if you want to do 5, 5 and 5. Or 10, 10 and 10... there's nothing stopping you.
Key Points

  • Stand tall with feet shoulder width apart and abs braced. Hold a dumbbell in each hand by sides, palms facing towards body. Elbows close to body and remain close throughout exercise.
  • Keep your body and upper arms still throughout the movements. Curl both arms up towards shoulders, rotating hands towards shoulders as weights are lifted.
  • Continue raising weights until at shoulder height and then lower with control.
  • This is done for 7 reps.
  • For the  and next 7 reps, curl the dumbbells to the halfway point and then lower
  • For the last 7 reps, start at the halfway point and curl up to the shoulders and back to the halfway point.
  • On the last rep, allow the dumbbells to fully lower.
0 Comments



Leave a Reply.

    Author

    This is my, mostly, Personal Trainer musings and information which I hope you'll find helpful!

    Archives

    May 2021
    April 2021
    January 2021
    December 2020
    November 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    September 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    October 2017
    August 2017
    July 2017
    June 2017
    March 2017
    February 2017
    January 2017

    Categories

    All

    RSS Feed

Support

Privacy Policy
Terms and Conditions / Disclaimer
Cookie Policy
© COPYRIGHT 2020. ALL RIGHTS RESERVED.
  • Home
  • Apply Here
  • Long Term Lean
  • In-Person Training
  • Program Design
  • Testimonials
  • BLOG
  • About