7-7-7s or 21s for your guns?

09 May

Ever do 7-7-7s or C when working on you biceps? It’s a a training technique that involves performing three different variations of bicep curls in a specific rep scheme. Here’s how it typically works:

  1. Seven full-range bicep curls: Perform seven bicep curls using a full range of motion, starting with your arms fully extended and curling the weight up towards your shoulders.
  2. Seven bottom-half bicep curls: Perform seven bicep curls, but this time only curl the weight halfway up, stopping when your forearms are parallel to the ground.
  3. Seven top-half bicep curls: Perform seven bicep curls, but this time only curl the weight from the halfway point to fully contracted at the top of the curl.


  1. 21s Bicep Curls: The 21s bicep curl is a technique that involves performing three sets of seven repetitions, divided into three different ranges of motion.
  • First set (bottom half): Perform seven bicep curls from the bottom position to the halfway point of the curl, focusing on the lower range of motion.
  • Second set (top half): Perform seven bicep curls from the halfway point to the fully contracted position, targeting the upper range of motion.
  • Third set (full range): Perform seven complete bicep curls, starting from the bottom position and curling all the way up to the top.

Benefits of 21s Bicep Curls:

  1. Increased muscle activation: The varying ranges of motion target different parts of the bicep muscle, leading to enhanced muscle activation and potential growth.
  2. Time under tension: The extended time under tension during the sets can stimulate muscle hypertrophy and improve muscular endurance.
  3. Mind-muscle connection: By focusing on different phases of the curl, individuals can develop a stronger mind-muscle connection, improving their ability to engage and recruit the bicep muscles effectively.

Drawbacks of 21s Bicep Curls:

  1. Overuse and fatigue: The 21s technique can be demanding and fatiguing for the biceps. It’s important to avoid overtraining or excessive stress on the muscles, which may increase the risk of injury.
  2. Limited exercise focus: While bicep curls are an effective exercise for targeting the biceps, it’s crucial to include a variety of exercises that engage other muscles for overall upper body strength and balance.

Who Should Do 21s Bicep Curls:
The 21s bicep curl technique can be suitable for individuals looking to add variation to their bicep training, challenge their muscles in different ranges of motion, and enhance muscle activation and hypertrophy.

Who Should Not Do 21s Bicep Curls:
Individuals with pre-existing bicep or elbow injuries, joint issues, or any condition that may be exacerbated by intense bicep exercises should avoid or modify the 21s bicep curl technique. It is always recommended to consult with a qualified fitness professional or healthcare provider before attempting new exercises, especially if you have specific concerns or limitations.

Substitute for 21s Bicep Curls:
If the 21s bicep curl technique is not suitable or appealing, there are various alternative exercises you can incorporate to target the biceps effectively. These include regular bicep curls (standing or seated), hammer curls, concentration curls, preacher curls, or chin-ups/pull-ups. Experiment with different exercises to find what works best for your body and goals.

Remember, it’s essential to prioritize proper form, listen to your body, and gradually progress the intensity and volume of your workouts to minimize the risk of injury and optimize your results.

Alpha Expat can help you reach your fitness and nutrition goals with bespoke solutions. Reach out to us and get to ball rolling or click on the WhatsApp button in the lower right corner. 

Leave a Reply

Your email address will not be published. Required fields are marked *

× How can I help you?