Barbell 21s
Hold a barbell with an underhand grip, hands shoulder-width apart. Start with 7 partial reps from the bottom to halfway up. Next, do 7 reps from halfway to the top. Finish with 7 full-range curls. Keep your elbows stable and avoid using momentum.
How it is executed
- Hold a barbell with an underhand grip, hands shoulder-width apart.
- Start with 7 partial reps from the bottom to halfway up.
- Next, do 7 reps from halfway to the top.
- Finish with 7 full-range curls.
- Keep your elbows stable and avoid using momentum.
- Muscles worked
- Biceps
- Primary muscle
- Biceps
- Equipment
- Barbell
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Hypertrophy · Strength
