Form 21s: Fill out & sign online

Here's how it works

01. Edit your form online

Type text, add images, blackout confidential details, add comments, highlights and more.

02. Sign it in a few clicks

Draw your signature, type it, upload its image, or use your mobile device as a signature pad.

03. Share your form with others

Send it via email, link, or fax. You can also download it, export it or print it out.

The best way to edit Form 21s in PDF format online

Ease of Setup

DocHub User Ratings on G2

Ease of Use

DocHub User Ratings on G2

Working on paperwork with our comprehensive and intuitive PDF editor is easy. Make the steps below to complete Form 21s online quickly and easily:

Sign in to your account. Sign up with your email and password or register a free account to try the product prior to choosing the subscription.
Import a form. Drag and drop the file from your device or add it from other services, like Google Drive, OneDrive, Dropbox, or an external link.
Edit Form 21s. Effortlessly add and highlight text, insert pictures, checkmarks, and signs, drop new fillable areas, and rearrange or delete pages from your paperwork.
Get the Form 21s accomplished. Download your updated document, export it to the cloud, print it from the editor, or share it with other people via a Shareable link or as an email attachment.

Take advantage of DocHub, one of the most easy-to-use editors to promptly manage your paperwork online!

See more form 21s versions

We've got more versions of the form 21s form. Select the right form 21s version from the list and start editing it straight away!

Versions	Form popularity	Fillable & printable
2012	4.8 Satisfied (81 Votes)

be ready to get more

Complete this form in 5 minutes or less

Get form

Got questions?

We have answers to the most popular questions from our customers. If you can't find an answer to your question, please contact us.

Contact us

Is 21 bicep curls good?

The 21s bicep curl is a powerful compound bicep exercise. Compared to standard bicep curls, bicep 21s maximize time under tension during the exercise motion. As a result, the increased time under tension strengthens the biceps muscle and increase biceps hypertrophy.

What are 21s good for?

The 21s bicep curl is a powerful compound bicep exercise. Compared to standard bicep curls, bicep 21s maximize time under tension during the exercise motion. As a result, the increased time under tension strengthens the biceps muscle and increase biceps hypertrophy.

What is 21s?

Most often applied to biceps curls, 21s combine full and partial reps in the same long (you guessed it) 21-rep set, which is typically split into three parts and performed without pausing to rest: The first 7 reps focus on the bottom of the movement, stopping when the elbow is bent 90 degrees.

How many sets of 21s should I do?

How Many Sets of Biceps 21s Should I Do? You can treat bicep 21s like you would any other exercise. Do 3-4 sets mixed in with your other bicep exercises. You can also make the bicep 21s your only bicep exercise for a workout and do 5+ sets.

How many times should you do 21s?

How Many Sets of Biceps 21s Should I Do? You can treat bicep 21s like you would any other exercise. Do 3-4 sets mixed in with your other bicep exercises. You can also make the bicep 21s your only bicep exercise for a workout and do 5+ sets.

Related forms

be ready to get more

Complete this form in 5 minutes or less

Get form

Are 21s good for bicep growth?

When bodybuilders want an incredible biceps workout, they do 21s. The technique uses various ranges-of-motion during a curl to stimulate new muscle growth and build strength at the hardest parts of the exercise\u2014the bottom and the top, says Men's Health Fitness Director B.J. Gaddour.

Are 21s better than bicep curls?

Compared to standard bicep curls, bicep 21s maximize time under tension during the exercise motion. As a result, the increased time under tension strengthens the biceps muscle and increase biceps hypertrophy.

How do you get 21 biceps?

0:03 1:35 How To Do 21s [one of the best bicep exercises] - YouTube YouTube Start of suggested clip End of suggested clip You do those first seven then you're gonna do seven full length curls as you see me doing right now.MoreYou do those first seven then you're gonna do seven full length curls as you see me doing right now. And after doing seven reps of those you will switch to doing seven half reps starting from the top.

Are 21s good for muscle growth?

21s are a popular method used by top bodybuilders to shock their muscles into new growth by targeting specific ranges of motion (ROM) for a given movement. It's a mix of partial and full reps within the same set to fully pump your muscles up.

Is 20 reps for biceps too much?

The biceps and triceps should be trained using rep ranges between 5-20 reps to best maximize strength, muscle growth, and overall development of the muscles.

Get the up-to-date form 21s 2024 now

Here's how it works