The “20s Technique” For Your Biceps
If you’re like me then you’re always looking for new ways to shock your muscles to get maximum gains. I was at the gym recently when a friend introduced me to the 20s technique for biceps. It involves 3 sets of barbell curls and within those sets are 3 seperate movements.
You start off standing with the barbell in your hands. Then you start to raise it up as if you’re doing a full curl, however with this first movement you do a “half curl” raising it up to where your arms are at a 90 degree angle (8-10 reps). Then for the next movement you start at the 90 degree point and raise it all the way up. In essence you’re doing another “half curl” but just in the opposite direction (8-10 reps). Then for the final movement you do a full curl (8-10 reps).
Compete 3 sets of those 3 movements and you’re sure to feel the burn afterwards!
9 comments
This is a fantastic exercise. I normally end my bicep workouts with the “20s technique” and it really makes a fantastic end to the session.
[...] presents The “20s Technique” For Your Biceps posted at All Muscle Building, saying, “If you’re like me then you’re always looking for [...]
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Well, Biceps training if full of joy - you can see how it’s growing during the exercises (especially when you use creatine supplements). Haven’t yet tried this method, but will check for sure! Thanx!
They’re actually called 21s and performed with 7 reps. Arnold came up with this exercise in the 70s. Not saying yours cant be done and won’t yield good results, but I think some credit needs to be given to the big man.
all hail arnie
great thing to do 
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