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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Barbell 21s
BicepsIntermediate

Barbell 21s

A barbell curl set of 21 reps: 7 bottom-half reps, 7 top-half reps, then 7 full reps. A classic intensity technique for biceps.

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Primary muscles

  • Biceps

Secondary muscles

  • Brachialis
  • Brachioradialis
Sets
2–3
Reps
21
Rest
90–120s

How to perform

Barbell 21s movement

Main muscles working (thicker lines)

Starting position

Stand tall holding a barbell or EZ-bar with an underhand grip, arms extended.

  1. 1

    Perform 7 reps curling from the bottom to halfway, forearms parallel to the floor.

  2. 2

    Perform 7 reps from halfway to the top.

  3. 3

    Perform 7 full-range reps.

  4. 4

    Keep the elbows at your sides and control every rep without resting between segments.

Breathing: Exhale on each curl, inhale on each lowering.

Coaching tips

  • Choose a lighter weight

  • Strict form throughout

  • No pauses between segments

Common mistakes

  • Using too much weight

  • Swinging in the final segment

  • Miscounting range positions

Safety notes

  • Use roughly 50-70% of your normal curl weight.

Details

Body parts
Arms · Upper Body
Equipment
Barbell
Movement
Isolation · Flexion
Exercise type
Isolation
Training goals
Muscle Growth · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Barbell CurlBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.