21s Revolution Unleash Insane Bicep Gains Today!

Here's how it's typically performed:

Perform 7 partial reps from the halfway point to the top position, stopping when your biceps are fully contracted.

Without resting, perform 7 partial reps from the bottom position to the halfway point, stopping when your forearms are parallel to the ground.

Finally, perform 7 full-range reps, starting from the bottom position and bringing the weight all the way up to your shoulders.

The purpose of this exercise is to fatigue and challenge the biceps muscles by targeting different ranges of motion. It's a popular choice for building strength and muscle definition in the biceps.

Remember to use a weight that allows you to maintain proper form throughout the exercise, and gradually increase the weight as your strength improves.