Barbell 21s

Technique

Barbell 21s are a biceps curl set split into three parts of seven reps each: bottom half, top half, then full range, done without rest between them. The 21 continuous reps keep the biceps under tension for a long time and work both the stretched and shortened positions, so a lighter weight than usual is needed.

Steps

1. Hold a barbell with an underhand shoulder-width grip, arms straight and elbows at your sides
2. Do 7 reps curling only from the bottom to the halfway point, where the forearms are parallel to the floor
3. Without resting, do 7 reps from the halfway point up to the top
4. Finish with 7 full-range curls from bottom to top, then lower the bar

Common mistakes

• Choosing a weight so heavy that the last seven reps turn into swings
• Losing track of the halfway point so the partial reps blend together

Variations

• EZ-bar 21s
• Dumbbell 21s

FAQ