With a combination of three sets of 7 reps, the barbell 21s technique takes your bicep training to the next level.
Biceps are primarily engaged with high-rep exercises, where the more repetitions you perform, the more intense the burn in your biceps becomes.
Some find 21s easier compared to traditional full-range curls because they involve three different ranges of motion, which may feel less taxing than the repetitive motion of traditional curls.
Although initially challenging to grasp due to the change in movement every 7 reps, consistent practice allows you to master this exercise and effectively build your biceps.
Benefits of the Barbell 21s
Three Benefits of the Barbell 21s:
Increased Time Under Tension
TUT means the duration that your muscles remain under tension throughout a set.
With 7 different reps, your muscles consistently experience tension throughout the exercise, which helps you further promote biceps and additional muscle growth.
Reduced Risk of Injury
If you are mindful about getting injured, you might consider 21 as your friend.
To perform 21 reps, lighter weights are necessary to complete the entire exercise; otherwise, it might get a little tough, especially if you’re just starting to train.
Lighter weights are recommended as they reduce the injury rate by minimizing negative tension on the muscles compared to heavy weights.
Can Be Used as a Finisher
Many exercises can be a good, challenging finish to your workout routine, but 21s can be something better to choose. It can help to fatigue the target muscle group after you have completed your main exercises.
How to Do Barbell 21s
- Stand straight with your shoulders back and a proud chest. Grab your barbell with a shoulder-width apart, supinated grip.
- For the first set, start from the bottom, coming midway up, then going back to the starting position.
- For the second set, start from midway to the top and go back down.
- Now for the final set, start from the bottom, curling all the way up to the top, and lower all the way down to the starting position (full range reps).
Equipment: Standard Barbell
Primary Muscle Work: Biceps Brachii
Grip: Shoulder Width Apart
Barbell 21s Tips
- Mind-Muscle Connection: Focus on feeling your biceps working as you move. Feel the stretch when your arms are extended and the squeeze when they’re flexed. This strengthens the connection between your mind and muscles, leading to better results.
- Don’t Swing: This isn’t a momentum exercise. Isolate the biceps by minimizing body movement and focusing on strict form.
- Grip Width: Try a slightly wider grip to focus more on the outer bicep head, or a narrower grip to focus more on the inner bicep.
Common Mistakes
Common mistakes to avoid to maximize the biceps gains:
Not Focusing on Different Ranges of Motion
To maximize the benefits of 21s, consistent bicep contraction across all sets is key.
Ensuring you squeeze your biceps throughout the entire exercise, not just the initial set of 7 reps, is necessary.
Focusing on contracting your biceps is crucial for not only 21s but every biceps exercise, as it activates your biceps completely.
Going Up and Down Too Fast
It’s understandable that 21s can be challenging as you have to change the movement after every 7 reps.
Rushing can reduce muscle tension, leading to less muscle activation.
Like with any exercise, it’s essential to control your movements for each rep, lowering the bar slowly and steadily.
Remember, when performed with care, exercise rewards you by developing your muscles.
Neglecting Breathing
Proper breathing is important, but many of us don’t pay much attention to it.
I used to neglect it, unknowingly stifling my performance. By holding my breath, I unwittingly limited blood flow, hindering my gains.
Breathing properly can help your muscles receive more oxygen, improve blood flow, and boost your stamina, which will help you finish the exercise without getting exhausted.
Alternatives and Variation
Dumbbell 21s
Dumbbell 21s offer a targeted approach to bicep training, isolating both bicep heads.
The dumbbells work each arm independently, which can address muscle imbalances that a standard barbell may not address as effectively.
Barbell Concentration Curl
An old-school exercise, as the name suggests, concentrates on your biceps by isolating the long and short heads of the biceps brachii.
The exercise is performed while seated on a bench, which minimizes overall body effort and allows you to focus only on the biceps pain.
Barbell Drag Curl
Drag curls are mostly different because of the technique this exercise executes.
To perform a drag curl, you have to drag the bar close to your torse to isolate the biceps.
While this exercise might not help you lift heavy weights if you want to build upper body strength, it can help you with biceps growth by primarily activating both heads of your biceps.
Final Thoughts
Barbell 21s is an excellent bicep exercise variation known for enhancing arm growth and sculpting a peak.
To maximize its benefits, don’t forget to keep your form performing as well as focus on good bicep squeeze throughout each set to really work your biceps.
Featured image by Criticalbench/YouTube edited by SA
