EOTW - 21's Variation

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.