Tweetit works i added 1and 1/4 inch over a year of doing them brother i promise they work painfull as hell but well worth it i would start with 10 lbs and move all the way up the rack to 45 took a hr or better and could not throw a base ball for a few days but well worth it

TweetAlways loved those.

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Originally Posted by BABY1

Always loved those.

they do rock for a exercise mrs buff stuff

TweetI always loved those too

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Originally Posted by blackpantherusmc

Hey MM, what are 21's?

curls but up curl 1/3 way up 7 times then half curl 7 time the full curl 7 time

TweetThey build because you work the bottom part and tear the muscle instead of just pumping them up with blood on the top half. IMO

Tweetmany bbers open their bicep routines with 21s. Look up bicep w/o's for coleman and heath. they both start with 21s. closing with them is murder, in a good way lol.

Tweet21s are great do them every other arm day
I get such a rock hard pumps

TweetI love this exercise I like to do it with my back on the wall.my buddy has always done it with that Arnold device that keeps ur arms at bay.I prefer the wall though. Nothing like some 21 gun solute .

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Originally Posted by jolter604

my buddy has always done it with that Arnold device that keeps ur arms at bay.

The arm blaster. I used that all the time way back in the day. Don't see those much any more.

I love 21s. We used to do them with a buddy. One person goes, then passes the bar to the other person, then back and forth. We'd get in a good 4 sets or so without ever putting the bar down lol.

TweetLove 21's for bicept mass

TweetI found this for anyone who hasnt done these.
This guy is jerkin a little, I try not to move anything except at my elbow...if youre using the right amount of weight, those last 2 reps should be damn near impossible