Barbell 21s Curl
Do seven bottom-half reps, seven top-half reps, then seven full reps for a brutal biceps pump.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the biceps, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell 21s Curl work?
- The Barbell 21s Curl mainly works the biceps.
- What equipment do you need for the Barbell 21s Curl?
- A barbell.
- How many sets and reps of the Barbell 21s Curl?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell 21s Curl?
- Band Bicep Curl, Cable Bayesian Curl, Cable Bicep Curl and Cable Incline Curl work the same main muscle.
Program it for your clients
Coaches add the Barbell 21s Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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