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Arnold-s Favorite Biceps Exercise (MADE BETTER)

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Rating: 4.0; Vote: 1

Arnold Schwarzenegger is no doubt legendary and known for his incredible biceps. In this video, I cover Arnold-s favorite biceps exercise and attempt to make it better by adding some additional science to do so. The bicep exercise is the 21 curls. Seven reps in the bottom half of the dumbbell curl, seven in the top half and the final seven done through the full range of motion. The issue with the way this exercise for biceps is performed is that we usually select one pair of dumbbells or weights to complete it. Doing this, we are limiting our strength throughout the whole exercise to what we can not only curl in just the full range of motion final seven reps but those same reps performed in a fatigued state. We can do better than this. The key is taking advantage of the strength curve on the biceps curl. If you break the curl up into three parts (as we do in the 21-s) you realize that the two easiest portions of the lift are the first half and the second half, with the hardest part being in the middle one third. Breaking it down even further, of the two easier portions of the lift the first half is slightly easier than the last. If you wanted to get the most out of the exercise you would want to match your strength to the curve. You actually can do this. Instead of grabbing the weights that you normally use to perform bicep curl 21-s, reach for a pair of dumbbells that is two steps up the rack. For instance, if you can curl 35-s for 21 reps, opt instead for 45 pounders and perform the first 7 bottom range reps. From here, don-t rest at all and drop down to the next lightest pair of dumbbells. In this case it would be the 40 pounders. Here you want to do the 7 reps in the top of the range of motion. Again, accommodating for the drop in strength and fatigue that is accumulating this would be a good match of the strength that you still have in your biceps. After this, you finally grab the weights you were going to use for the entire 21 curl and perform only the last 7 full range of motion reps. Here you should feel fully challenged like never before because you matched your biceps strength curve in all points in the range to weights that were challenging in all parts. If you want to build biceps as big as Arnold-s you definitely have to take your training seriously. If you want to give yourself every advantage to see your fastest results then you want to start training like an athlete. If you want a program that will help you to build bigger biceps like Arnold while still holding onto your athleticism and overall functional development be sure to head to and get the ATHLEAN-X Training System. Start training like an athlete and build your best body ever in the next 90 days
Date: 2022-04-22

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Comments and reviews: 10

Ball
A year in a half training like an athlete an I'm looking like a small Jeff physique wise, veins are popping, got some shoulder caps, ya baby thank you jeff! I've watched alot of your videos you are by far the best. Train hard, good rest, an eat good. I literally need to do more leg stuff, I'm slacking an need some pussy for that motivation! But ain't getting any hahahaha!
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Thereon
This is super helpful. Thank you very much for sharing this it-s incredible that you actually did improve the Arnold curls! That-s genius bro, as soon as you said jump up two dumbbells for weight I knew exactly where you were going with it. Very good stuff and really impressive thanks again
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Richard
Arnold had the best bicep peak ever have any bodybuilder even including today Bill Pearl and that Australian short bodybuilder I can't think of his name are second and third respectively but Arnold got it look like a snow cone I've never seen a bodybuilder even today come close to that Peak
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Scott
Anyone have a tip for popeye arm? I had an injury 2 years ago and my bicep shortened up and went upward my arm a bit towards the shoulder. Luckily I have no pain and full range of motion. Just dealing with uneven bis now. I hate the gap between the elbow and bi
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Prashant
Idk. How about doing 7 full reps first. Then doing the top 7 reps then bottom 7 reps?
I haven't done 21s ever so I don't have any experience with them. I am just saying.
Do full range of motion with best strength then do the half reps
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Laurence
Remember watching at home kids.
Fat is an important part of your nutritional needs, although Jeff has not eaten a single gram of fat in the last 10 years doesn't mean you shouldn't either. -
Love the videos Jeff your a great teacher.
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Im
1/Arnold's biceps were already better -developed than his triceps; if his bis got any bigger, his tris'd be lagging even more! 2/ Arnold absolutely DID use drop sets. 3/Looks like you should've dropped that last set another 5 lbs: -)
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Mike
Because of the phenomena jeff describes when I would do 21s I do the full range of motion first, then the bottom half, then the top. If you do not want to take up 3 sets of dumbbells I found that to be an effective alternative
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Jerome
It's the most you could do in 21s was 35 pound dumbbells there is no way you be able to lift 35s 7 times after increasing the weight on the previous 14 reps. If you could you prob should have been using 40s
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Darren
Excellent advice. I have actually came across this issue in training and concluded this was the best way to do it. Exhaust yourself first at the toughest part and then finish it off with the rest. --
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