Muscle Group: Biceps
21’s are a variation of the barbell curl, which hits the entire biceps area. 21’s are a combination of partial and full range bicep curls. This exercise will test your muscular endurance and provide you with a huge pump.
While standing, grab either a pair of dumbbells with each hand or grab a barbell. This exercise is traditionally done with a straight barbell but you can switch it up with an EZ bar. Hold the barbell at your arm’s length.
- Curl the weights up but stop halfway, when your forearms are about at the height of your belly button, lower the bar again to the starting position. Do 7 repetitions of this movement.
- Now WITHOUT PAUSING, curl the bar from your belly button – all the way up to your face and do 7 repetitions of this partial movement.
- At this point, even though your biceps are fried, we are finish the movement off with another set by doing 7 full-range barbell curls!
Note: The name 21’s comes from the 3 sets of partial curls which are performed for 7 reps each.