A three-part curling sequence performed with an EZ or straight bar that emphasizes elbow flexion to load the biceps through two partial ranges and full-range reps.
How to do the 21s Bicep Curl#
- Stand tall with feet hip-width and grip the EZ bar underhand about shoulder-width, arms fully extended.
- Keep your elbows pinned at your sides and curl the bar from full extension to about elbow‑bent (midpoint) for seven controlled reps.
- Without resting, perform seven reps from the midpoint up to full contraction, stopping short of lowering to full extension.
- Finish with seven full-range curls from full extension to full contraction, lowering under control between each rep.
- Maintain a steady tempo, avoid swinging your torso, and keep your wrists neutral throughout the sequence.
Muscles worked#
Common mistakes#
- Using body momentum or jerking the torso to lift the bar.
- Allowing the elbows to drift forward instead of staying by the ribs.
- Bending the wrists and turning the movement into a wrist curl.
- Rushing the partial segments and treating them like incomplete reps.
