How to perform 21s (Barbell)

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Arms · Barbell

21s (Barbell)

Also known as: 21s (Barbell).

Standing barbell curl performing seven lower-half, seven upper-half, and seven full-range repetitions.

How to perform this exercise

Stand with a light curl bar in an underhand grip.
Perform seven curls from the bottom to halfway, then seven from halfway to the top.
Finish with seven full-range curls, keeping the torso still and reducing load if needed.

Read further and apply

Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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