How to do a 21's
Reviewed by Jim Parker, CPT, B.A. Kinesiology
EZ Bar
Workouts with 21's
Target muscles worked
Instructions for Proper Form
21's are a curl variation that combines partial and full range repetitions to target the biceps. This isolation movement involves performing 7 reps in the lower half range, 7 reps in the upper half range, and 7 reps in the full range. This unique method keeps continuous tension on the biceps, maximizing muscle activation and promoting hypertrophy.
- Stand square with an EZ-Bar in front of you.
- Load an EZ-Bar and grasp it with both hands in an underhand grip.
- Engage your bicep to raise the EZ-Bar to the point that your forearms are parallel with the floor.
- Hold this position for a moment.
- Slowly bring the EZ-Bar back to your starting position.
- Curl the EZ-Bar to this level for a given number of reps.
- Once you have completed that number of reps, change your range of motion.
- Raise the EZ-Bar from the point at which your forearms are parallel with the floor in an arc to your chest.
- Curl the EZ-Bar to this level for a given number of reps.
- Once you have completed that number of reps, change your range of motion again.
- Go through your arms' full range of motion, bending at the elbow to raise the EZ-Bar from hip-level to chest height.
Alternatives & Variations to 21's
1. EZ-Bar Curl
98.1 mSCORESWAPPED 649 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of an EZ-Bar adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion than stability, and is a great way to develop strength. Additionally, the EZ-Bar allows for a more comfortable grip than a barbell, as well as allows your wrist to rotate slightly which can lead to better activation of the biceps.
2. Hammer Curls
99.2 mSCORESWAPPED 285 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
3. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 257 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
4. Barbell Curl
98.5 mSCORESWAPPED 245 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
5. Cable Bicep Curl
94.9 mSCORESWAPPED 233 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
6. Cross Body Hammer Curls
95.4 mSCORESWAPPED 147 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
7. Machine Bicep Curl
93.1 mSCORESWAPPED 140 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
8. Preacher Curl
95.9 mSCORESWAPPED 135 TIMESSimilar to other curls, this isolation exercise targets the biceps. By using a preacher curl bench, you ensure that your elbows are locked in place, which prevents any swinging of your arm to assist in moving the weight. The use of an EZ-bar adds some stability to the movement, allowing you to focus more on exertion that stabilizing the movement. The combination of these two variations makes this an excellent exercise for developing strength in your biceps with minimal risk of cheating.
9. Incline Dumbbell Curl
95 mSCORESWAPPED 134 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps to prevent compensating for discrepancies in strength between sides, while also giving you more freedom in your range of motion compared to equipment like barbells. By using an incline, you can also keep more tension on your biceps at the bottom of your range of motion which can help develop strength during that portion of the movement, as well as help you build muscle mass.
10. Seated Dumbbell Curl
98 mSCORESWAPPED 126 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of dumbbells helps prevent compensating for strength discrepancies between sides, as well as not restricting range of motion. Performing curls from a seated position also helps to prevent cheating by swaying your body to assist in raising the weight.