Barbell 21s
Also known as: BB 21s, Barbell Twenty-Ones, EZ-Bar 21s, Twenty-One Curls
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand holding a barbell or EZ-bar with an underhand grip, arms straight, elbows at your sides.
- Do 7 half reps from the bottom to the halfway point where the forearms are parallel to the floor.
- Immediately do 7 half reps from parallel up to the top.
- Finish with 7 full-range curls without rest, for 21 reps in one set.
Cues
- Pick a lighter weight than your normal curl.
- Keep the elbows fixed by your sides in all three parts.
Common mistakes
- Using a weight so heavy that the back swings.
- Cutting the half reps short of their marks.
- Resting between the three parts.