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 Cable Straight Bar Biceps CurlCable Cable Rope Biceps CurlCable · Rope attachment

Biceps exercises Barbell exercises Estimated 1RM calculator Barbell plate calculator Back to the library

Put it to work in Kaizer

Software for strength coachesPeriodize in blocks, log every set and let estimated 1RM recalculate itself after each session.Kaizer vs EverfitHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Range of motionRange of motion is the joint travel an exercise covers, from the muscle's most lengthened position to its most contracted.Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.Training volume calculatorHow many weekly sets a muscle gets

Program your clients' routines from these exercises, without the spreadsheet.

Start free

Barbell 21s

Program your clients' routines from these exercises, without the spreadsheet.

Ready to raiseyour standard?