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.

BICEPS · PULL

Barbell 21s: how the movement is executed

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: HypertrophyStrength

Watch the full tutorial

Variations and substitutions

Dumbbell 21sDumbbell Bayesian CurlCable Dumbbell Concentration CurlDumbbell Barbell Biceps CurlBarbell EZ Bar Biceps CurlEZ bar Dumbbell Biceps CurlDumbbell

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