# Barbell 21s

URL: https://heatsy.app/ex/barbell-21s

Also known as: BB 21s, Barbell Twenty-Ones, EZ-Bar 21s, Twenty-One Curls

Body region: Arms

## Muscles

- Main: Biceps, Brachialis
- Helps: Brachioradialis
- Holds: Erector Spinae, Rectus Abdominis, Flexor Carpi Radialis

## Equipment

- Barbell or EZ Bar

## Technique

1. Stand holding a barbell or EZ-bar with an underhand grip, arms straight, elbows at your sides.
2. Do 7 half reps from the bottom to the halfway point where the forearms are parallel to the floor.
3. Immediately do 7 half reps from parallel up to the top.
4. 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.

## Alternatives

- [Barbell Curl](https://heatsy.app/ex/barbell-curl)
- [Cable Curl](https://heatsy.app/ex/cable-curl)