How to do the Barbell 21s Curl
Stand holding the bar at shoulder width, palms up and elbows close to your sides.
Do 7 half reps from straight arms until your forearms are parallel to the floor.
Do 7 half reps from parallel up to your shoulders.
Finish with 7 full reps without swinging your torso. Log it as one set.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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