21s Bicep Barbell Curls

21s Bicep Barbell Curls Basics

Primary Muscles Worked: Biceps

Synergist Muscles: Forearms

Mechanics: Isolation

Equipment: Barbell

How To Perform 21s Bicep Barbell Curls

• Stand upright and grab a barbell with an underhand grip.
• Place your hands shoulders width apart and allow your arms to hang toward the floor.
• Tuck your elbows tight to the sides of your body.
• Curl upward until you make a 90-degree angle at your elbow.
• Relax your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.
• Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.
• Lower the weight back to the 90-degree elbow position and repeat six more times.
• Now, allow your arms to return to full extension.
• This time, curl your arms from full extension all the way to full extension. Keep curling until the bar is about one to two inches away from your shoulder.
• Repeat six more curls through this full range of motion to complete a total of 21 curls.

21s Bicep Barbell Curls Tips

• Fight the urge to lean back and you use shoulders and body weight to assist with the lift. It reduces the tension on your biceps and increases your risk of a back injury.
• You may need to lower the weight while performing the lift, so keep smaller plates nearby for an easy and fast change out.

21s Bicep Barbell Curls and Sports Application

Bicep strength is important for tasks such as underhand throwing or holding onto a football; however, the motion seen in 21s does not translate to well to the demands of most sports. This does not mean 21s should not be utilized. Twenty-ones barbell curls are best suited for improving the size of your biceps and should be used with that purpose in mind. It is important to maintain a balance between your biceps and triceps and 21s are an excellent choice in helping to preserve the balance.