21's

Primary Muscle(s) and Keywords of the 21's Exercise
Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body

How to do the 21's

Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Then, without stopping, bring the bar all the way up on teh descent stop half way until the bar is parallel with the floor. Do this for seven reps. Then, without stopping, do 7 full barbell curls
Spotter Information:
A spotter can be used for motivation during this exercise, as well as being in front of the person to help lift the weight.

Biceps Brachii Workout Exercises

Back Dumbbell Row
Barbell Curls
Bent-over Barbell Rows
Cable Curls
Chin-Ups
Clean and Jerk
Close Grip Pulldowns
Concentration Curls
Dumbbell Ball Preacher Bicep Isolation Curl
Dumbbell Curls
Dumbbell Power Cleans
Elastic Band Bicep Curls
Hammer Curls
Incline Dumbbell Curls
Lat Pulldown
Lying Bicep Isolation Curls
Check out ALL Biceps Brachii Workout Exercises

21's and Biceps Brachii Workouts
Purpose	Type of Workout	Workout Level
Preseason Football Workout Routine	Hypertrophy	Beginner
Advanced Fat Loss Weight Training Routine Workout Routine Ex. Monday (day 1), Tuesday (day 2), Wednesday (day 3), Thur	Muscular Definition	Advanced
Pre-Season Baseball and Cricket Workout Routine Week 7 & 8	Sport Specific	Intermediate
Overall Strengthing Program Workout Routine Complete this program 3 days per week. ie. Monday, Wednesday	Muscular Definition	Intermediate
Upper Body / Lower Body Circuit Program Workout Routine	Muscular Definition	Intermediate
Pres Season Indoor Soccer Workout Routine	Sport Specific	Intermediate
General Fitness Workout Routine This program is for a beginner into weight training and can	Muscular Definition	Beginner

Biceps Brachii or Muscle Anatomy

Biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, Upper Body anatomy picture

Biceps are made up of two (bi) muscles. These muscles are the long head and the short head.The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function of the bicep brachii is supination of the forearm.The origin of the bicep muscle attaches onto the Scapula at two places (Supraglenoid Tuberosity and the Coracoid Process)The insertion points are onto the Radius (Tubercle) and the Fascia of the forearm (Bicipital Aponeurosis).Increasing Bicep Size: Be sure to keep your train at different intensities and focus on a full range of exercises. Since biceps are a small muscle group, do not perform more exercises and sets than larger muscle groups.
For Sport:Biceps aren't a very integral muscle for sport and isolation exercises should be kept to a minimum.

Biceps are worked during any pulling action. Some people recommend training biceps with your back and some people say to train it at a different time. The right answer is� Vary your routine every month to never allow your body to adapt.Also see the Brachialis Muscle. Other names for this muscle group or similar muscle groups referred to the '' are: Biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, Upper Body

Biceps Brachii Forum Discussions/Topics

Biceps stretches

What are some stretches for your biceps brachii? ...

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