EZ-bar 21s

Master EZ-bar 21s to sculpt powerful biceps. This unique curling technique uses three distinct ranges of motion for intense muscle growth and strength.

IntermediateUpper Arms EZ Barbell

Movement: Isolation
Force: Pull
Per set: 2 min
Rest: 1 min

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Description

EZ-bar 21s is a strength training exercise that targets the biceps. It involves doing 21 repetitions of bicep curls in 3 sets, each with a different range of motion.

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How to do EZ-bar 21s

01
Setup
Stand upright with feet shoulder-width apart, holding an EZ bar with an underhand grip, hands placed on the inner angled sections. Ensure your elbows are tucked close to your torso and the bar rests against your thighs, palms facing forward.
02
Perform 7 repetitions by curling the bar from your thighs up to the halfway point (forearms parallel to the floor), squeezing your biceps at the top of this partial range. Exhale as you curl up, inhale as you lower.
03
Immediately after the first 7 reps, perform 7 repetitions by curling the bar from the halfway point up to your shoulders, squeezing your biceps hard at the top. Inhale as you lower to the halfway point, exhale as you curl up.
04
Without rest, complete the final 7 repetitions by performing full range of motion curls, from your thighs all the way up to your shoulders, focusing on a strong bicep contraction. Exhale as you curl up, inhale as you lower.

Tips

Maintain strict form throughout all 21 reps; avoid swinging your body or using momentum to lift the weight.
Focus on controlled eccentric (lowering) phases for each rep, especially during the full range, to maximize muscle fiber recruitment.
Keep your elbows pinned to your sides during all phases to ensure the biceps are doing the work and to prevent shoulder involvement.
Choose a lighter weight than you would for standard bicep curls, as 21s are highly taxing due to the continuous tension.

Common mistakes

Using excessive momentum or "swinging" the bar reduces bicep activation; instead, lower the weight and focus on a strict, controlled curl by keeping your torso still.
Failing to complete the full 7 reps for each range of motion compromises the exercise's effectiveness; ensure you hit all 7 reps for each segment before moving to the next.
Allowing elbows to flare out shifts tension away from the biceps; keep your elbows tucked close to your body throughout the entire movement.

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Questions

What muscles does EZ-bar 21s work?

EZ-bar 21s primarily targets Biceps Brachii, Brachialis. Secondary muscles include Brachioradialis.

Is EZ-bar 21s good for beginners?

EZ-bar 21s is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for EZ-bar 21s?

You need EZ Barbell to perform EZ-bar 21s. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for EZ-bar 21s?

Maintain strict form throughout all 21 reps; avoid swinging your body or using momentum to lift the weight. Focus on controlled eccentric (lowering) phases for each rep, especially during the full range, to maximize muscle fiber recruitment. Keep your elbows pinned to your sides during all phases to ensure the biceps are doing the work and to prevent shoulder involvement. Choose a lighter weight than you would for standard bicep curls, as 21s are highly taxing due to the continuous tension.

What are common mistakes when doing EZ-bar 21s?

Using excessive momentum or "swinging" the bar reduces bicep activation; instead, lower the weight and focus on a strict, controlled curl by keeping your torso still. Failing to complete the full 7 reps for each range of motion compromises the exercise's effectiveness; ensure you hit all 7 reps for each segment before moving to the next. Allowing elbows to flare out shifts tension away from the biceps; keep your elbows tucked close to your body throughout the entire movement.