Barbell 21-Full
Torch your biceps with Barbell 21s. This high-intensity finisher uses partial and full ranges of motion to create an incredible pump and maximize muscle growth in one 21-rep set.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing forward), hands spaced about shoulder-width apart.
Movement
Perform the exercise in three distinct phases of seven repetitions each for a total of 21 reps:
Bottom Half: Curl the bar from your thighs to a point where your forearms are parallel to the floor, then return to the starting position. Repeat for 7 repetitions.
Top Half: Curl the bar from the halfway point (forearms parallel to the floor) up to your shoulders, then lower back to the halfway point. Repeat for 7 repetitions.
Full Range: Perform 7 full-range curls, moving the bar from your thighs all the way up to your shoulders and back down with full control.
Tips
Keep your elbows pinned close to your sides throughout the movement.
Maintain an upright posture and avoid using momentum or swinging your torso to lift the weight.
Focus on a slow, controlled negative phase on the return portion of each repetition.