How can I update my iPhone 6 to iOS 13.4 so that I can download Facebook and Instagram?

You cannot pick and choose an iOS version. What you get is Settings > General > Software update > [All options are available here]

If iOS updates are no longer being released for your device, it typically means that the device has reached its end of life in terms of software support from Apple. In such cases, there are a few options you can consider:

1. Although major iOS updates may no longer be available, Apple may continue to release security updates for older devices. Ensure that your device is running the latest available version of iOS for its generation to maintain the highest level of security.
2. As iOS versions advance, some newer apps may not be compatible with older iOS versions. You may need to rely on older versions of apps or find alternative apps that are compatible with your device's iOS version.
   1. Ask the App developer to release the app for lower iOS versions also. Netflix & Amazon have done it.
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   3. GarageBand an Apple App
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   5. Apple Store
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3. Pages, Numbers and Keynote Apps
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4. If your device is no longer receiving software updates, it may be a good time to consider upgrading to a newer device that is supported by the latest iOS updates. Upgrading to a newer device will ensure that you continue to receive the latest features, security updates, and app compatibility. Selection of a mobile model/brand is driv… - Apple Community
5. Check for App Alternatives: Look for alternative apps that provide similar functionality but are compatible with your current iOS version. There might be other apps available that cater to your needs and are compatible with iOS 15 or lower.
6. Consider Device Upgrade: If your iPhone 7 is not able to run the required iOS version, you might consider upgrading your device to a newer model that supports the latest iOS updates. This would ensure compatibility with the Artists app and other apps that may require newer iOS versions.

Remember to regularly back up your data to avoid losing any important information during the transition to a new device.

It's worth noting that the availability of updates and options may vary depending on the specific device model and its hardware capabilities.