21’s arm workout – Amazing at-home arm workout – Exercises to tone and tighten arms

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Prepare to take your arms to a whole new level!

 

If you’ve never heard of 21’s you’re a little curious. If you’ve heard of them before and never done them you’re a little excited. If you’ve done them before you’ve certainly developed a love-hate relationship!! “21’s” is a lifting style that stresses muscles out through every available range of motion. They’re a great way to take definition (and exhaustion!) to a whole new level. Today I’m sharing my favorite “21” arm workout – 6 exercises in 3 supersets – that will sculpt arms the likes of which you never thought possible.

First, you’re going to need a pair of dumbbells! Here’s the best deal online for a great, quality dumbbell: Neoprene Dumbbell Set

 

Second, we need to understand the “21” format. You’ll basically do 7 reps through three different ranges of motion to complete one set of the exercise. Here’s what I mean:

Lower range of motion: the lower half of the exercise: 7 reps per set

Upper range of motion: the upper half of the exercise: 7 reps per set

Full range of motion: all the way through the full range: 7 reps per set.

 

The Workout

 

5-10 minute warm up

Jogging around the block, running up and down your stairs, jumping rope, or jumping jacks are my favorite at-home warm-ups. Just get the blood flowing!

 

Superset 1 (3 sets alternating between exercises)

 

Standing Dumbbell Curls

Lower range: from elbows straight to 90 degree bend (halfway); 7 reps

Upper range: from all the way bent (up by shoulders) to 90 degree elbow bend; 7 reps

Full range:  bottom to top; 7 reps

 

Triceps Push Ups

Lower range: from chest on the floor to halfway up (45 degree elbow bend); 7 reps

Upper range: from elbows fully extended to halfway down (45 degree elbow bend) 7 reps

Full range: full push up; 7 reps

 

 

Superset 2 (3 sets alternating between exercises)

 

Incline Curls (on an incline bench, in a chair, or standing with your back against the wall and your feet out 12-18 inches away from the wall. Your elbow should be behind your body)

Lower range: from elbows straight to 90 degree bend (halfway); 7 reps

Upper range: from all the way bent (up by shoulders) to 90 degree elbow bend; 7 reps

Full range:  bottom to top; 7 reps

 

Triceps Kickback (left hand and left knee on bench/couch/bed with right foot on floor while working right arm)

Lower range: 90 degree elbow bend to halfway up (45 degree elbow bend); 7 reps

Upper range: Straight elbow (parallel to floor) to 45 degree bend; 7 reps

Full range: From straight elbow (parallel to floor) all the way down to 90 degree elbow bend; 7 reps

 

 

Superset 3 (3 sets alternating between exercises)

 

Concentration Curls (seated with your elbow braced against your inner thigh)

Lower range: from elbows straight to 90 degree bend (halfway); 7 reps

Upper range: from all the way bent (up by shoulders) to 90 degree elbow bend; 7 reps

Full range:  bottom to top; 7 reps

Skull Crushers (laying on your back with arms stretched towards ceiling)
Lower range: 90 degree elbow bend (weight on your forehead) to 45 degree bend (halfway extended towards the ceiling); 7 reps
Upper range: from all the way straight (fully extended towards ceiling) to 45 degree bend; 7 reps
Full range: from fully extended (to the ceiling) to 90 degree elbow bend; 7 reps

Ten Minute Tank Top Arms

 

15 Minute At-Home Arm Workout

 

Jared